The Kettlebell Move That's So Hard It's Called the Death Crawl

 

Kettlebells work for bodybuilding because they are so mechanically unwieldy. They're awkward, heavy, and difficult to balance, so they challenge your muscles in unique ways. One of our new favorite kettlebell moves: the death crawl. Think of it as a combination of the pushup, row, plank, and crawl. It works your chest, core, shoulder, arms, and upper back muscles, while testing your stability and muscular endurance. You're a beast if you can rip out rep after rep of the move with perfect form. Want more killer kettlebell moves? Then check out the fat-torching and muscle-building exercises in Push, Pull, Swing. 

Here's how to do it: Perform one kettlebell pushup then balance on your right arm and row the kettlebell in your left hand up to your side. When you lower it to the floor, place the kettlebell in line with your shoulder but a few inches ahead of where you started. Do another pushup, then row the kettle bell in your right hand, placing it back down a few inches ahead of your left hand. Continue to "crawl" forward by doing one pushup and one row.