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Kettlebell Bear Crawl Drag

AdvancedStrengthTier T3

Take a crawling position with your knees hovering off the floor and a kettlebell under your body. Grip the handle with one hand and bear crawl forward, dragging the kettlebell along the floor. Switch hands and continue.

Targets: Hip
Muscles: Transverse Abdominis, Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Take a crawling position with the knees off the ground and the kettlebell underneath.
  • Begin crawling forward dragging the kettlebell with one hand.
  1. He is in the hovering quadruped crawl position, hands and feet on the floor, knees off the ground, the kettlebell lying on the floor underneath his body.

    Step 1 of 5

    Take a crawling position with the knees hovering off the ground and the kettlebell underneath the body.

  2. His right hand has gripped the kettlebell handle under his body while his left hand and both feet hold the hovering crawl.

    Step 2 of 5

    Grip the kettlebell handle with one hand, ready to drag it along the floor under the body.

  3. He crawls forward, hands and feet stepping ahead, the kettlebell sliding along the floor in his right hand beneath him.

    Step 3 of 5

    Bear crawl forward while dragging the kettlebell along the floor with the gripping hand.

  4. He has transferred the kettlebell to his left hand under his body while his right hand plants on the floor, the crawl continuing forward.

    Step 4 of 5

    Switch the kettlebell to the other hand and continue the forward dragging crawl.

  5. He is in the hovering quadruped crawl position, hands and feet on the floor, knees off the ground, the kettlebell lying on the floor underneath his body.

    Step 5 of 5

    Take a crawling position with the knees hovering off the ground and the kettlebell underneath the body.

Safety Information

Get into a crawling position with knees off the ground. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the hovering quadruped posture, the forward travel and the trailing single-hand drag. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.