Standard sleds have made their way from American football gridirons to strongman gyms and CrossFit “packing boxes” before becoming a staple of everyday training. The sled is becoming more popular because of its versatility, and it’s fun to run along the turf or pavement.
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Sleds can be used to train for sprints (1). They also build muscle, increase energy and help improve conditioning. Prepare your equipment — a sled and some weight plates, along with a durable and long strap or rope — before you begin.
Greatest Sled Exercises
Muscle
You Can Power Up
To Lose Fat and Condition
For Restoration
The Best Sled Exercises for Muscle
Building muscle is a matter of putting enough pressure on the target muscle groups (units x repetitions). Sled workouts are often criticized by many people because they focus on concentric muscle contractions, which is a positive thing, as opposed to free weight exercises that allow the user to control the lifting and reducing parts. Research shows that only concentric training is effective for stimulating muscle growth. Specializing in drive manufacturing will boost muscle recovery (which is key to muscle development). (4)(5)
Build Muscle Without Barbells
This sled workout targets all major muscle groups, with an emphasis on your legs and arms. If you already perform gym-based hypertrophy three times or more per week, include this sled workout once per week. If you work out in the gym less than three times a week, do this sled workout twice a week on days that are not consecutive.
Quantity is key to hypertrophy. For each exercise, use a weight that allows 8-12 good repetitions. If you choose a lighter weight, the exercise will last longer and may even turn into a cardio session. If you choose to go heavier, you won’t get the best quantity. Once you can perform two or more full reps beyond your repetition target on the final set, it is time to increase the weight by 5-10%.
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Each rep should be performed with the intention of “flexing” as many muscle groups as possible. This can help to improve the connection between mind and muscle, which will in turn trigger development. This exercise is also structured to be effective and efficient.
Sled Pull By way of
How to do it: Hold the straps or rope in front of your thighs and face away from the sled. Step into the pressure by stepping forward on your hips. By contracting your glutes, hamstrings and hip flexors, you can drive your hips forward and stand tall.
Units and Reps : 3 x 8-12
Relaxation time: Do not relax before shifting to the next train.
Backward Sled Drag
How to do it: Hold the straps or ropes at the size of your arm and face the sled. Take small steps away from the sled, flexing your quad with each step.
Units and reps: 3 x 12 per leg.
Relaxation time: Do not relax before shifting to the next train.
Sled Push
How to do it: Start by loading the sled fairly heavy. 85% of the weight of your one-rep maximum (1RM) for back squats (sled plus weight plates combined) is a good place to start. However, the bottom surface and the design of the sled will affect the amount of weight that you’ll need to use to reach the rep target. Grab the vertical or high handles of the sled with your elbows bowed, and crouch in a lunge position. To move the sled, drive with your front leg. Repeat the process with your other leg.
Units and Reps : 3 x 8-12 each aspect
Relaxation time: Relaxation 2 to 3 minutes before repeating the main train.
Sled Hand-Over – Hand Row
How to do it: Attach a strap or rope to the sled, and load it with a moderate amount of weight — a rough estimate is to use 100% of your bent-over barbell row. In a semi-squat position, place your legs wider than shoulders-width and grab the rope tug of war model. Pull the sled toward you. By pulling your elbow and shoulder back, you should focus on pulling with your arm outstretched. To reset, rotate your torso while reaching with your opposite arm.
Units and Reps : 3 x 8-12 each aspect
Relaxation time: Do not relax before shifting to the next train.
Sled Chest Press
How to Do It: Remove the rope and adjust sled weight if necessary. As you place your arms on upright posts, dig into a staggered, secure stance. As if you were performing an incline press, push the sled. Hold your arms onto the sled, and for each rep take a step forward to stretch your chest.
Units and Reps : 3 x 8-12
Relaxation time: Relaxation 2 to 3 minutes before the previous train.
Sled Hammer Curl
How to: Connect the rope, and adjust sled weight if desired. Standing away from the sled, with your arms by your sides and neutral grip on the rope ends. Keep your upper arm still and pull the sled forward by curling the cords toward your shoulders. For each rep, take one step forward to reset with your arms at your sides.
Units and Reps : 3 x 8-12
Relaxation time: Do not relax before shifting to the next train.
Sled Triceps kickback
How to Do It: Stand facing the sled, and then hinge forward on your hips while maintaining a neutral backbone. Keep the ends of your ropes close to your shoulders. Your upper arms should be locked against your ribcage. Straighten your arms and pull the sled toward you. Repeat the step to put pressure back on your muscle groups.
Units and Reps : 3 x 8-12
Relaxation time: Relaxation 2 to 3 minutes before the previous train.
Sled Exercises for Power
The key to increasing your energy is by moving heavy loads. You can switch your kinetic energy between your lower and upper body by using the sled. This is a great way to build total-body power with athletic carryover.
Power-Constructing Sled Plans
In this exercise you will use leg drive to overcome inertia, friction and allow for supramaximal upper body pushing and pulling. Finish the lower body with a heavy drag.
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Every time you train, load your sled heavily. Straight units and long rests help to maintain depth, which will result in greater energy benefits. (8)(9)
Sled Hinge & Row
How to do it: Start by going through the sled. With a neutral backbone, hinge forward at the hips. Hold the ropes or straps in place with your arms extended overhead, reaching towards the sled. You should step back until you feel the muscles under pressure. As you stand up and lengthen your hips, row the sled in a direction towards your body. Imagine “attain, then row”, and “long then tall.”
Units and Reps : 3 x 5
Relaxation Time: Three minutes of relaxation between units.
Sled Push Press
How to do it: Grab the handles on your sled, and lean in with your knees and hips bent. Your chest should be at a 45 degree angle to the ground. You should bend your arms and keep them close to your shoulder. Drive the sled forward with your legs, and then finish the motion with your arms. Repeat the process by stepping forward to reset.
Units and Reps : 3 x 5
Relaxation Time: Three minutes of relaxation between units.
Heavy Sled Drag
How to do it: If you have a harness for your sled, use it. If you don’t have a harness, keep the straps or ropes tight over each shoulder and face away from your sled. As you walk forward, aggressively lean away as you drive your hip, ankle, and knee one at a time.
Units and Reps : 3 x 8 per leg
Relaxation Time: Three minutes of relaxation between units.
Sled Exercises for Fat Loss and Conditioning
The sled is a great tool for building muscle and power. However, it was initially designed for conditioning exercises that were done for long periods of time or over a distance before being adapted to meet different goals and programming.
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It is a very effective cardio training program that can be customized to suit lifters with all abilities and levels of expertise.
Dash Interval Training
Dash interval training (SIT) can be described as a more intense version of excessive depth interval training. SIT exercises consist of 30-second maximum efforts, with two- to four minute rest intervals. The easiest way to increase the amount of oxygen your body can use and absorb (VO2 max) is by performing SIT exercises. (10)
SIT, along with the energy flux that occurs during and after training, could be an excellent protocol for fat loss over time. By increasing your VO2 Max, you can become a fat-burning engine. This is because the ability to use oxygen efficiently is crucial to cardio metabolism which uses fat as its first substrate.
It’s not straightforward to sprint all-out while utilizing a heart rate monitor. Go by feeling and aim for the maximum depth you can maintain for a 30-second period. This intense form of training requires a strong and healthy cardiovascular system. If you have any concerns, make sure to get medical clearance.
Sled Push
How to Do It: Load your sled fairly — 60-80% of the weight you are is a good weight for most people. Grab the high handles of the sled, and sprint as fast as you can for 30 seconds. You can improve by placing your arms on your thighs, or the sled.
Units and reps: Begin with six x 30 second all-out intervals for each exercise. As you progress, work up to 10 complete intervals. (11)
Relaxation Time: Relaxation for 2 to 4 minutes in between intervals.
Sled Exercises for Restoration
It’s important to note that there is no such thing as “restoration exercises” — at least not when done in isolation. Exercises can be a form of physical stress. Exercises are a form of bodily stress. However, substituting a strenuous exercise with one that is less strenuous can help promote relative recovery. You’ll have a higher restoration rating than you would have had you done the tough exercise.
Different workouts to promote relative restoration include programming workouts that emphasize completely different methods (e.g. Cardio rather than phosphocreatine, or different abilities (e.g. High-rep muscular endurance instead of low-rep power, or completely different muscle groups. Small muscle groups are better than large muscle groups.
More Restoration with Smarter Training
For many lifters, this exercise achieves all the above: It is a different type of stress using completely different rep ranges that focus on completely different body components. Sled exercises are also characterized by minimal eccentric contractions, which can lead to delayed onset soreness and increased micro-damage. (12)
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Sled training is less likely to cause muscle damage. If you feel tired or need a lot of caffeine to keep you going, try this sled workout instead.
Zombie Sled Stroll
How to Do It: Attach your rope or tow belt to an empty or light sled. Keep your arms out in front of you and the rope ends locked. Face away from the sled. The zombie sled walk works your quads and serratus anterior by holding the straps or ropes high. It can also be used to increase your cardio.
Units and reps: Perform three units until your grip starts to fail or you reach 300 steps.
Relaxation time: Do not relax before shifting to the next train.
Stroll with a Lateral Sled
How to do it: Stand with your back to the sled, and keep the rope in a comfortable position. Drag the sled using a sidestepping crossover pattern. Step in front of the leading leg with your path leg. Then, uncross your legs to recover the lead foot.
Units and reps: Perform three units until your grip fails or you reach 150 steps. Make sure to complete one set on each side before moving on.
Relaxation: Do not relax before returning to the train.
Sled Pec Flye
How to Do It: Facing away from the sled, hold one end of the strap or rope in each hand with your arms extended to the edge at shoulder height. Keep your elbows slightly bent and bring your arms together in front of your chest. Repeat the same step, but reset your starting place.
Units and Reps : 3 x 15.
Relaxation time: Do not relax before shifting to the next train.
Sled Reverse Flyer
How to Do It: Hold one end of the strap or rope in each hand and extend your arms in front of you, at chest height. Keep your elbows slightly bent and pull your arms apart until they are in line with your shoulders. Repeat the exercise by stepping backwards and resetting your starting place.
Units and Reps : 3 x 15.
Relaxation time: Do not relax before shifting to the next train.
Sled Face Pull
How to Do It: Hold the rope ends with palms down and your arms straight, pointing in the direction of your eye line. By pulling your shoulders together and bending your elbows so that your arms are close to your head, draw the sled toward you. Repeat the step.
Units and Reps : 3 x 15.
Relaxation Time: Relaxation 1 to 2 minutes before returning to the main train.
How to prepare for sled exercises?
While bringing your sled out of storage and removing your weight plates is a great way to increase your body temperature, you will be able perform at your best level if you warm up for the sled exercise.
The sled-specific warming-up takes your joints through actions and positions that are representative of the various sled workouts in the four sled exercises listed above. Sled pushing is different from squats. It’s more of an ankle-centric exercise. So, spend some time warming up your calves and ankles.
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This warm-up is intended to prepare your body for your best sled workout.
Sled-Particular Heat-Up
Supported Squat With Trunk Rotations : Grab the handles of your sled to assist you as you lower into a deep “ATG” squat (ass to grass). Start the handle with one hand, and reach up and out. Hold your eyes in the palm of your hand by rotating your trunk and lengthening it. Repeat with the other hand. Do two units of eight turns in each direction.
Two weight plates placed on the bottom, just wider than the shoulder width. One hand should be on each plate. While keeping your hips and trunk in a straight-line, lower your chest slowly between the plates. Again, push back to the starting place. Do two sets of 10 reps.
Resistance Band Three Means Row: Place some weight plates into your sled for it to stay in place. Then, loop a moderate-to-light resistance band around your sled. Sit on the sled with your feet braced and your legs extended. Perform a low-row by pulling together your shoulder blades and bringing your elbows up to the edge of your ribcage. Next, perform a mid-height-row by pulling your shoulders together and drawing your elbows back at mid-chest height. Last but not least, perform a high row by pulling together your shoulder blades and pulling the band toward your neck. Three positions are considered one repetition. Do two sets of 10 reps.
Standing Dynamic Stretch for Calfs: Stagger your stance while going through the weighted Sled. Put your hands on the handles of the sled. Hold your back foot flat and lean in the sled without moving it. Stretch the calf by moving your shin forward. Repeat the reps by releasing pressure and pause for 1 to 2 seconds in the stretched area. Do two sets of 10 repetitions each leg.
Pogo Leap – Stand up and perform crisp, ankle driven jumps. You can use the touchdown to propel yourself into the next repetition. Consider leaping rope without the rope. Do two sets of 20 repetitions.
Broad Leap – Sit back into your knees and hips to create an opposite movement to your soar. Throw your arms out and up in front of you as you take off and soar forward. Squat to the landing. Repeat the step back to your starting place. Perform two sets of five reps.
You can achieve your goals by pushing yourself.
The sled can be a versatile and fun training tool that will help you build new muscle, increase your power, improve dash classes or aid in recovery if you feel rundown. If you love these pushing, dragging, and pulling workouts, you will soon become a regular Sled Zeppelin. Remember that sled training has different demands than other weight-training activities. So, don’t skip your sled-specific warming-up before you try any of these exercises.
