Sled Drag

Also known as: Forward Sled Drag, Harness Sled Drag, Sled Pull

StrengthCardioFunctional

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Body Part: Legs

Description

Fasten the sled straps to a shoulder harness and face away from the sled. Lean forward with your trunk braced, then walk ahead in short, steady steps to drag the load behind you. Keep tension on the straps and let your legs drive the sled without pulling with your arms.

How to Perform

Load the sled and fasten its towing straps securely to a shoulder harness.
Put on the harness and face away from the sled with the straps taut.
Set your feet about hip-width apart and brace your trunk before taking the first step.
Lean your body forward into the harness while keeping your spine neutral.
Walk forward with short, controlled steps, driving through the whole foot and keeping steady tension on the straps.
Keep your knees tracking in line with your toes and avoid twisting your torso as you move.
Continue for the planned distance or time, then slow down gradually before stopping and turning around.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Adjust the shoulder harness so it stays secure and distributes the pull evenly.
Choose a load that lets the sled move continuously at your walking pace.
Keep your elbows bent near your chest as the harness takes the pull.
Push through the whole foot and let each step roll smoothly into the next.
Keep your head neutral and look ahead in the direction you are traveling. Do not twist your torso to watch the sled.

Common Mistakes

Letting the hips sag or the low back round instead of keeping the torso braced
Taking long, uncontrolled strides that cause the sled to jerk
Leaning too far forward or backward and losing a stable body angle
Allowing the knees to collapse inward during each step
Starting with slack in the straps, which creates a sudden jerk when the load moves
Taking steps that are too narrow and crossing the feet