EVENT 7: KETTLEBELL ROPE PULL
Unconventional training at its best! The Kettlebell Rope Pull 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.
This is a team relay. Competitors must wait for line judge to blow the whistle to begin the race and start pulling the rope. If a competitor false starts they are instantly DQ'd and receive penalty points for an event scratch. Competitors must pull the rope nonstop until the kettlebell on the other end crosses the line marker. Once the kettlebell crosses the line marker, the competitor must pick up the kettlebell and carry it back and reset the station for the next teammate to go. Subsequent teammates cannot begin to race until the previous teammate's successfully resets the kettlebell and rope in proper starting position, failure to follow will lead to being DQ'd.
The weight of the kettlebells attached to the rope is to be determined... be ready for anything.
KETTLEBELL ROPE PULL FORM TIPS:
- To set up, knot one end of a battle rope to a kettlebell. Stretch the rope across the floor and sit at the unweighted end.
- 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.
- 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.
- Continue the drag until you run out of rope. Repeat the drill as needed.