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Thread: Sled Dragging - Who uses it?

  1. #1
    Westside Bencher Travis Bell's Avatar
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    Sled Dragging - Who uses it?

    Now that the weather is nicer, it's easier to use the sled. At my gym we use it year round but inside gets boring.

    We vary the pulls between heavy weight and shorter pulls (100yds or less) designed for strength and speed increase, to lighter weight and longer pulls (300-400yds) more geared towards GPP and light rehab.

    Lower body it's done twice a week right now (track season). The key though is how you walk with it. When going forwards, it's really important to bring your knees up and stride out, almost pulling each step with your heel rather than pushing off the balls of your feet. It's also important to stay upright

    We'll also pull the sled backwards (quads) sideways (hips) and bent over with the strap between your legs (glutes) as well as mixing other stuff in there.

    For upper body it's done once a week as a rehab exercise. Walking forwards doing tricep extensions, or pec flyes, overhead press or whatever is extremely helpful in recovery. These are always done lightweight and for longer distances.

    When going backwards we do rows (high and low) face pulls or curls. These are done with more weight.

    The increased GPP as well as the increased recovery play a huge role in being able to train hard each week.


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    I like the prowler and farmers walks. I have a training partner who does that stuff ever workout. I like to jump in a for few every now and then.
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  3. #3
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    I do every week in many different variations.
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    Moderator Brian Hopper's Avatar
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    We use it probably once or twice a week. I'll normally just pick what we'll do (forward/backward-with or without a harness etc.) and do 4-5 trips @ 100-200ft a trip. We use a prowler for our sled work, and it seems to work just fine.
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    I'm curious why upright? We actually lean over so your back is parallel to the ground. It kills the hamstrings. It's my favorite for people who aren't strong enough to do a rep on the GHR yet.
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  6. #6
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    I love sled drags. I have my own do it yourself sled I made from a wheel barrow top, u-bolts, a 2x4, and some strong rope. I use concrete blocks and a Husafell Stone (a smaller one around 150 lbs) for weights. I use them once a week or twice for some "kick yer butt" type cardio/conditioning work to go with the stationary bike/treadmill sessions.

    I have a pretty decent sized back yard and keep that and some strongman implements back there for when it is nice weather and I want to train outside.

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    We used to do sled drags on Mondays after ME lower. I have a love hate with the sled. Somedays i love doing it, others i rather just stay inside and be fat.
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    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by MarcusWild View Post
    I'm curious why upright? We actually lean over so your back is parallel to the ground. It kills the hamstrings. It's my favorite for people who aren't strong enough to do a rep on the GHR yet.
    You are throwing your bodyweight into it when you lean forward.

    The way you are describing is how we do it when the strap is between your legs (while holding on to it) which does work, just differently.

    When I have guys walking with it attached to a belt, I want them pulling with their feet, not pushing off the ground.


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    Ah ok, we use a stap. We don't hook the rope to a belt. That makes more sense then. I
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    I have been neglecting the sled.....
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  11. #11
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    The sled is a huge tool for equipped lifters that decide to go raw. When I brought my stance in for raw work after wearing briefs and gear my front hip muscles would ache during the workout. I used backward sled dragging to get my hip flexors in shape and stronger for the raw work.
    Best raw meet lifts
    Squat:765 with wraps. / 700 raw with out wraps
    Bench: 525
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    Total: Raw with wraps: 2000. with out wraps: 1925

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  12. #12
    Cardio bunny Alex.V's Avatar
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    Never use it. Don't have time or recovery to spare to incorporate GPP- would rather spend the effort on something that's going to make me either stronger or improve my endurance.
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