Which muscles does it train?
HamstringsCalvesGlutesQuadriceps
Equipment needed
How to perform it
For strength, use 3 to 5 heavy carries over 10 to 20 meters with 2 to 3 minutes of rest. For conditioning and volume, use 3 to 4 carries over 30 to 50 meters at a moderate load.
Execution and technique cues
- Attach the harness or hold the straps firmly, standing tall facing away from the sled with tension on the straps.
- Lean forward slightly from the ankles, keeping the spine neutral and the core braced.
- Walk forward with powerful, deliberate steps, driving through the feet to pull the sled behind you.
- Maintain a constant pace and body lean, ensuring the shoulders stay down and back as you pull the sled for the entire distance.
Common mistakes
- Rounding the lower back excessively to pull the weight of the sled.
- Taking steps that are too rapid and uncontrolled, losing core stability.
- Bending at the hips rather than leaning forward from the ankles.
Frequently asked questions
- Which muscles are primarily worked during the forward sled drag?
- The forward sled drag primarily targets the hamstrings, glutes, quads, and calves while building cardiovascular endurance.
- How heavy should the sled be for a drag?
- The weight should allow you to maintain a continuous, forward-moving stride without having to stop or compromise your posture.
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