Backward Sled Drag

Start

Finish

How to do it

Hold two straps attached to a loaded sled, lean back slightly with straight arms, and walk backward taking short steps while pushing the knees forward over the toes on each stride.

Muscles worked

Primary: full · Also works: quads, glutes, calves

Equipment

Full gym

Common mistakes

• Loading so heavy that you stall and lurch instead of walking with a continuous rhythm
• Standing bolt upright with locked knees rather than staying in a low athletic position
• Pulling with the arms and shoulders instead of letting the legs do the dragging

Variations

• Forward sled drag with a harness
• Heavy short drags for strength, light long drags for conditioning
• Alternate 20 metres backward with 20 metres pushing

Can't do this one? Swap it for

• Sled Push
• Incline Walk
• Farmer's Carry
• Stair Climber Machine

Related exercises

• Burpeefull
• Jumping Jackfull
• Sun Salutation (Surya Namaskar)full
• World's Greatest Stretchfull
• Shadow Boxing — Combinationsfull
• Heavy Bag Roundsfull