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Upper Legs · Sled Machine
Kettlebell Sled Drag
Kettlebell Sled Drag is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, calves and forearms assisting. It needs a sled machine. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Sled Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps
- Glutes
Secondary muscles
- Hamstrings
- Calves
- Forearms
How to do Kettlebell Sled Drag
- Place a kettlebell on the sled and attach a rope or strap to it.
- Face the sled and walk backward, or face away and walk forward, holding the strap.
- Drag the sled with steady, powerful steps.
- Continue for the set distance with your core braced.
Form tips
- Keep your chest up.
- Walking backward targets the quadriceps more.
Kettlebell Sled Drag alternatives
More quads exercises
Kettlebell Sled Drag FAQ
What muscles does Kettlebell Sled Drag work?
Kettlebell Sled Drag mainly works the quads in the upper legs. The hamstrings, calves and forearms work as secondary muscles.
What equipment do you need for Kettlebell Sled Drag?
You need a sled machine.
How many sets and reps of Kettlebell Sled Drag should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Sled Drag good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Kettlebell Sled Drag burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Sled Drag?
Other exercises for the quads include Plate Lateral Lunge, Lunge Rotation Left and Right Bodyweight, Feet Together Barbell Squats and Normal Squat Smith Machine.
For developers
Use Kettlebell Sled Drag in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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