Sled Drag Front

Purpose of the exercise

Strength exercise for the posterior chain: glutes (gluteus maximus), hamstrings, lower back (erector spinae), calves and core. Improves forward explosive power, sprint mechanics and anaerobic fitness. Also effective for developing tensile strength, grip strength (at grips) and functional total body strength. Helps improve acceleration and drive-phase of sprinting.

Supplies

• Weight sledge with weight discs
• Rope, tow harness or weight belt
• Flat, suitable towing ground (grass, artificial grass, rubber floor, asphalt)
• Sufficient space to move forward (at least 20-40 metres)

Starting position

1. Load the sled with weight
2. Attach ropes to a harness/strap around your waist or hips
3. Or: hold ropes/handles in your hands
4. Stand in front of the sledge, back facing the sledge
5. Walk forward until the ropes/strap is taut
6. Get into a hunched, athletic posture
7. Knees bent, weight on front feet
8. Keep your torso leaned forward (about 45 degrees under heavy load)
9. Tighten your core

Implementation

1. Start walking/running forward with powerful steps
2. Push explosively through your entire foot (especially forefoot at speed)
3. Keep your torso leaned forward
4. Make powerful, driving moves
5. Actively use your arms with them (like not holding handles)
6. At light load: sprint-like movement
7. Under heavy load: powerful, slow steps
8. Keep constant pressure on the sled
9. Move over the desired distance

Points of interest

• ✓ Lean forward and float from your hips
• ✓ Push forcefully through your whole foot
• ✓ Keep constant forward drive
• ✓ Use your arms actively (if possible)
• ✓ Stay low and explosive on takeoffs
• ✓ Exhale forcefully with each step
• ✗ Avoid walking too upright (loss of strength)
• ✗ Don't let the sled stop between steps
• ✗ Don't overly round your lower back
• ✗ Don't make too long passes (loss of power)
• ✗ Don't lean too far back
• ✗ Don't let your knees fall inwards

When this exercise?

This exercise is suitable for athletes who want to develop explosive forward power and sprint speed. Ideal for sprinters, footballers, rugby players and other athletes who need acceleration. Very effective for posterior chain development and as accessory work after squats or deadlifts. Perfect for conditioning work and fat loss. Also valuable for strongman athletes. Suitable as sprint-specific strength training. Can be used to improve drive-phase mechanics. For hamstring, Achilles tendon or lower back injuries, have a physiotherapist assess first. Start with light weight for speed work or heavier weight for strength work.