Sled Drag Forward

Body region

• Legs
• Glutes
• Back

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Biceps Femoris

Helps

• Semitendinosus
• Semimembranosus
• Gastrocnemius
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Sled Machine

Technique

1. Attach a harness or strap to a loaded sled and stand facing away from it, with the strap taut.
2. Lean forward slightly with the chest up and the arms either in the straps or driving beside you.
3. Drive through the legs and walk or run forward, pulling the sled behind you.
4. Keep a steady pace over a clear lane.
5. Rest at the end and reset.

Cues

• Push the ground away with each step.
• Keep the torso at a firm angle and the hips tall.
• Choose a load you can move with good form.

Common mistakes

• Standing upright so that the sled does not move well.
• Rounding the back.
• Taking short, scuffing steps.
• Choosing a load so heavy that you stagger.

Alternatives

• Sled Push
• Sled Drag Backward
• Farmer's Walk