Check out the excitement, hard work and FUN these Maniacs unleashed during training today!
Benefits of the Reverse Sled Drag
After watching this video you may be curious as to the benefits (or why the hell would anyone do this) of this exercise.
The Reverse Sled Drag can be and SHOULD be used for a variety of reasons no matter what your specific fitness goals are.
This is a great Strength and Conditioning exercise that specifically targets the Glutes, Hamstrings and Calves but also Grip Strength which means stronger arms, shoulders, back and core. Not only does it provide great strength and overall power of the entire body but it also cranks up the cardio. I'll get back to that later.
Think of the Reverse Sled Drag as a complete posterior chain exercise that can be done with literally anything heavy!
Don't Have a Sled?
If you don't have an old snow sled or don't want to purchase a commercial sled you do have options. You can tie a rope to an old tire, log, even your car or truck (just have someone ready to hit the brakes) and pull it for distance. Outdoor terrain such as grass, sand or mud can take this exercise to another challenging level. Are you prepared for uphill sled drags?
How To Perform the Reverse Sled Drag
Basically its as simple as it sounds - Grab the rope tied to the object your pulling and start dragging! Ok, there is a little more to it than that so here is what you want to keep in mind during this drill.
#1 - Grasp the rope with a firm overhand grip. If using a rope, your thumbs should be pointed toward the Sled. This will keep help keep your wrists straight and improve your grip strength.
#2 - Pull all the slack out of the rope before starting the Sled. If you are a beginner to this exercise, you don't want to start the Sled with a jerking motion of your arms, shoulders, lower back, etc. See my Advanced Training tips at the end of this article if you're more experienced in your training. By starting strict you'll protect yourself from injury that can be caused by trying to use momentum building jerking with this exercise.
#3 - Keeping your arms straight, shoulders down (no shrugging), upper body as tight as possible and core engaged (no slouching of the abs, or bending at the hips or of the lower back) step one foot behind the other as you move the Sled for the distance or time desired. Try to take as big steps backwards as you can, this promotes more muscle activation and drive through your heels. Act as if your pushing the floor towards the sled as you step back.
#4 - Make sure you move in one straight line, keeping a tight posture. If you find yourself drifting more to the left or right you have an imbalance of strength, balance or both that needs to be addressed.
#5 - Repeat for desired training goals.
Reverse Sled Drag for Desired Training Goals
As you can probably tell already, this exercise is a simple yet very effective training drill that can be applied to any fitness goal you may have. Whether you're looking for more strength in your squats, a more explosive and faster sprint or simply a firmer and tight backside, this exercise will deliver, however its important to use it correctly for the desired effect you want.
Reverse Sled Drag For Strength
If you're looking to add serious strength to your posterior chain you have a variety of options to choose from, however the Sled drag requires minimum instruction and little to no risk in your training that offers BIG results.
Start with a distance of 50 feet. If you have less space then this, thats A-Ok, just work with what you have available.
Load up the Sled with a weight thats challenging but manageable for you to complete the distance without stopping or breaking form.
If you find yourself taking very small steps and barely moving the weight, or stopping several times, lighten the load. If however, you feel like you can practically jog or damn near run with the weight, add more. Over time, you will see your strength improve as you're able to move more weight within the same distance without stopping and resting.
Repeat this drill as prescribed:
Beginner - 1 - 2 Rounds (50 - 100 Feet total)
Intermediate - 2 - 3 Rounds (100 - 150 Feet total)
Advanced - 4 - 6 Rounds (200 - 300 Feet total)
Reverse Sled Drag for Explosive Speed
Start with a distance of 50 feet. If you have less space than this, that's A-OK, just work with what you have available.
Load the Sled up with a weight thats challenging but manageable for you to complete the distance for time without stopping or breaking form.
Have someone time you with a stop watch as you complete the distance as fast as you can.
You should move the weight quickly at a fast paced sprint backwards.
Rest for 30 - 45 seconds and repeat. Try to beat or come across the finish line within the same time.
If you fall short of your first time trial you are done for the day. Start with the same weight the next training session and try to beat or match your previous time.
When you are able to complete or beat your time 3 rounds in a row, increase the weight of the Sled and repeat this same training format.
Training Tips:
- Use a harness vest or belt to keep your arms and hands free for this drill.
- Make sure you are conditioned to Run Backwards before attempting to run with a weighted Sled backwards!
- You can also have a partner hold you with resistance bands instead of using a sled
Reverse Sled Drag for Fat Loss, Tight Glutes and Sculpted Legs!
Hey ladies, looking for tighter glutes and sexier legs? - Add the Sled! It should come as no surprise that doing this drill will have you looking and feeling amazing in your tight blue jeans or Summer dress!
Now, forget going light here. For serious results keep the sleds weight challenging that you can move with correct form for distance or time.
Follow a mixed protocol of the Strength and Speed listed above using the Sled 2 - 3 times per week. Alternate your training days of working with the heavier Sled for Strength one day and then lightening the load for more speed the next time.
Looking for Cardio?
Hit the Sled, no matter if you go heavy or lighter, this drill will be sure to get your heart pumping!
Advanced Training Techniques: (WARNING! Only use these options once you've been training with the Sled for a while and are comfortable adding these)
- Reverse Sled High Pull / Drag - Using a combination of Upper Body and lower body in an explosive manner, start the sled by bending at your hips and pulling the sled towards you with your arms and legs. Without stopping, run backwards till the slack is almost completely out of the rope - and repeat for distance, reps or time.
- Reverse Walking Lunge with Sled Drag - Start with the rope slack pulled out tight and step back with your right leg until both knees are at 90 degrees and your front thigh is parallel with the floor. Push through your front left heel as you stand up tall, pulling the sled with your leg (not arms!!!) and step back immediately back with your left foot bringing both knees to 90 degrees once again. Repeat this for time, reps or distance.
- Reverse Jump with Sled Drag - Start with the rope slack pulled tight. Squat down about 3/4 of the way down and explode backwards into a jump pulling the Sled with your momentum. Repeat for reps, distance or time.
- Reverse Squat Jump with Sled Drag - Start with the rope slack pulled tight. Move into a full Squat down. With an explosive movement, jump backwards as you come back up from the bottom of the squat to the 3/4 position pulling the Sled with your momentum.
As you can see, the Sled is a very versatile and useful training tool that can help you develop Speed, Strength, Cardiovascular performance, Burn Fat and help you look and feel your very best! Play around with the Sled and I'm sure you'll come up with all kinds of Fun and New ways to challenge yourself!
Of course, we haven't even talked about what you can do with the Sled when pulling it from behind you!!
Get Work Done!
Sean "Mayhem" Murphy
