# Kettlebell Sled Drag

A kettlebell drag where you walk backward facing the kettlebell, pulling it toward you on straps, targeting the quads, glutes, and calves. Useful for building leg drive and conditioning with low eccentric stress when no sled is available.

- Beginner · Compound
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebell-sled-drag/video/male.mp4
- HTML: https://seto.fit/exercises/kettlebell-sled-drag/

## Muscles worked

- Quads: 8/10
- Glutes: 8/10
- Calves: 6/10
- Hamstrings: 5/10
- Forearms: 5/10
- Core: 5/10
- Upper back: 4/10

## How to do the Kettlebell Sled Drag

1. Stand facing the kettlebell, holding the straps with straight arms.
2. Bend your knees and lean back slightly, feet about hip width apart.
3. Take short, powerful steps backward, dragging the kettlebell toward you.
4. Keep a steady pace and avoid reaching or taking overly long strides.

### Full technique — 7 steps

1. Attach the straps securely to the kettlebell handle and set the kettlebell on the floor in front of you.
2. Stand facing the kettlebell and hold the straps with arms straight.
3. Bend your knees, lean back slightly, and set your feet about hip width apart.
4. Tighten your stomach, keep your back flat, and create tension through the straps.
5. Walk backward with short, forceful steps, driving hard through your feet each stride.
6. Keep the kettlebell sliding smoothly toward you without reaching or overstriding.
7. Finish the rep when you reach the planned distance, then turn and reset.

## Common mistakes

- Overstriding and losing traction
- Letting the straps go slack
- Bending the elbows to pull
- Standing up with straight knees
- Twisting the torso toward the pulling arm

## Form cues

- Keep knees bent
- Take short driving steps
- Keep constant strap tension
- Drive through whole foot

## How much to do

- **Strength**: 4–5 sets of 10–20 reps · rest 2 min · 2 reps in reserve
- **Muscle growth**: 3–4 sets of 15–25 reps · rest 1 min 30 s · 2–3 reps in reserve
- **Endurance** (best fit): 2–4 sets of 20–40 reps · rest 1 min · 3–4 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Kettlebell Sled Drag work?

Primary: Quads 8/10, Glutes 8/10. Also works: Hamstrings 5/10, Calves 6/10, Forearms 5/10, Core 5/10.

### When should I do the Kettlebell Sled Drag in a workout?

Accessory. Goes after the main lifts. ≈ 10 min with rest.

### How many sets and reps of the Kettlebell Sled Drag?

Strength: 4–5 sets of 10–20 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 15–25 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–4 sets of 20–40 reps, rest 1 min, 3–4 reps in reserve.

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