Sled Drag Behind

Purpose of the exercise

Strength exercise for the thighs (especially quadriceps), glutes, calves and core stabilisers. Improves posterior motion control, quadriceps strength without eccentric damage and cardiovascular conditioning. Also effective for developing functional leg strength, grip strength and metabolic conditioning. Helps recovery and hypertrophy as the exercise does not cause muscle damage like traditional weight exercises.

Supplies

• Weight sledge with weight discs
• Rope or tow harness/handles
• Flat, suitable towing ground (grass, artificial grass, rubber floor)
• Sufficient space to walk backwards (at least 20-30 metres)

Starting position

1. Load the sled with weight (start conservatively)
2. Attach ropes or grab handles attached to the sled
3. Stand in front of the sled, facing the sled
4. Hold the ropes/handles in front of your chest or at shoulder height
5. Step backwards until the ropes are tight
6. Get into an athletic, low stance (knees bent, about 1/4 squat)
7. Keep your torso upright and lean back slightly
8. Tighten your core
9. Weight on your whole foot

Implementation

1. Take a powerful step backwards with one leg
2. Push via your whole foot to get the sled moving
3. Stay low in athletic stance during movement
4. Immediately put your other leg backwards
5. Make short, powerful steps (not big strides)
6. Keep constant tension on the ropes
7. Keep your torso upright and core tense
8. Move steadily backwards over the desired distance
9. Focus on powerful quad-contractions at every step

Points of interest

• ✓ Stay low in athletic stance (knees bent)
• ✓ Make short, powerful steps (no big strides)
• ✓ Keep your torso upright and core tense
• ✓ Push vigorously through your whole foot with each step
• ✓ Keep constant tension on the ropes
• ✓ Move steadily, not too fast
• ✓ Breathe calmly while dragging
• ✗ Avoid too straight legs (stay low)
• ✗ Don't lean too far back
• ✗ Don't make too big a deal (lose control)
• ✗ Don't let the sled stop between steps
• ✗ Don't round your lower back
• ✗ Don't pull with your arms (legs do the work)

When this exercise?

This exercise is suitable for athletes who want to develop quadriceps strength and conditioning without eccentric muscle damage. Ideal for recovery training or as accessory work on days between heavy squat sessions as it does not cause delayed onset muscle soreness (DOMS). Highly effective for strongman, CrossFit athletes and functional training enthusiasts. Perfect for late-stage knee rehabilitation because it develops quad strength without the negative strain that can irritate knees (in consultation with physiotherapist). Also valuable for conditioning and fat loss as it is metabolically very demanding. Suitable as a finishing exercise after leg training or as standalone conditioning work. Can be used for hypertrophy work without muscle damage allowing you to train more often. For acute knee pain, Achilles tendon problems or lower back pain, have it assessed by a physiotherapist first. Start with light weight to learn the movement - walking backwards with resistance requires coordination and balance.