Home-Made Training Sled

Hey Gang,

Today I shot a very quick video on a home-made sled that we use at our training facility, Mayhem Fitness & Cross Training.

We use this sled for many different exercises and I figured I could save you some money by sharing this information with you.

Along with this video of the Home-Made Sled I also show you how I perform the High Row Drag with it.

Take a look and I'll walk you through the exercise below...



Sled High Row Drag

Benefits

• This is an excellent exercise that will help you develop your entire Posterior Chain.  
• This movement can replace the many types of rowing exercises that you'll find at your local gym that have you fixed on a machine to perform. - No Gym Membership required.
• Primary Muscles targeted - Glutes, Hamstrings, Calves, Latissimus Dorsi, Rhomboids, Deltoids, Biceps, Forearms, Grip
• Great For Explosive Power, Overall Posterior Strength, Fat Loss and Cardiovascular Performance

How to Perform The Sled High Row Drag

1. Grasp the handles which are attached to your rope (chain) with a firm overhand grip.  
2. Walk back so the slack is completely out of the rope (chain) and position your feet in a strong stance.  For me I take my normal squat stance where my feet are little more than shoulder width apart, toes pointed slightly outward.
3. Start in a 3/4 to 1/2 squat position and inhale deep into your belly.
4. As you exhale forcefully drive your heels into the ground, coming out of the squat in an explosive fashion as you pull the rope towards your face making sure you get your elbows as far behind you as you can.  You'll be engaging full use of your legs, back and arms in one strong effort.  The distance the sled will move in one pull will depend on the length of your rope and weight of the sled.
5. Jump or step back to the starting position with the slack pulled out of the rope (chain) once again and repeat.
6. Do this for desire Time, Reps or Distance.

Key Tips

1. Choose a weight that will be challenging but not impossible for you to move for desired distance or reps.  If you can't move the Sled lighten it up.  If its too easy, increase the weight.
2. Go for Sub Max failure, meaning you keep 1 or 2 reps left in the tank before stopping.  This is true for Distance as well.  If your goal is 50 feet and you complete it with more to give, complete the next round with either more weight and / or less time.
3. Perform 2-5 Rounds of this exercise with maximum effort.
4. Need more weight?  Simply stack another Sandbag on the tire and you're good to go.
5. Mix this into your training 1-2 times per week -working heavy reps one day and lighter distance the next time.

Go Get Work Done!