Unconventional training at its best! The kettlebell drag is an effective way to work the large muscles of the back. This exercise can be used for general strength training or total body power.

There is more than one way to perform this exercise. The first is the basic drag using light, medium, or heavy kettlebells. Here, you would start with a light to medium kettlebell, then progress to heavier loads. The second method is to pull the kettlebell for speed. Each method will work the same muscle groups, however, the weight and speed of the pull will determine how the results are translated physically.

Instructions:

1. Choose the desired kettlebell. Fasten a tug of war rope to the bell handle.

2. Grasp the rope at the opposite end in preparation for the drag. Straddle the rope with both legs. Your feet should be wider than shoulder width apart.

3. Begin pulling the rope. Your waist should be bent and the pulling should take place at the hip level or below. Knees should be bent approximately 90 degrees.

4. Continue the drag until you run out of rope. Repeat the drill as needed.