I have had an indoor Astro-Turf track at my Gym in Southampton since 2009 so I have been able to take advantage of Sled Drags for quite some time now.
They have a huge application which I cover in my seminars and give to my clients. From Rehabilitation to improving Work Capacity to Sports Performance Transfer, the list is endless.
Here are just a few variations:
Sled Drag (Harness, Power Walk): Great for hamstrings & glutes. Ensure you land with your heel and really pull it into the ground to propel yourself forward.
Sled Drag (Harness, Bent Over): Also great for hamstrings. Ensure you maintain an arched back and minimise knee bend by dragging your heel as you take pigeon steps forward.
Sled Drag (Straps, Lateral, Upright): This one is great for the adductors & sports where a change of direction is needed.
Sled Drag (Straps, Petersen): As the name suggests this move is an adaptation on the Petersen Step Up which is great for developing the Vastus Medialis. Use for knee stability & ensure push comes through the ball of the foot.
Sled Drag (Straps on Feet, Backward): Another option for hamstrings. Great once you get into a rhythm with it!
Sled Drag (Straps on Feet, Forward): Ideal to hit the hip flexors & abdominals.
Sled Drag (Straps, Lateral, Bent Over): Also great for change of direction with more of the tension going to the posterior fibres of the adductors.
Sled Pull Through (Arched): Posterior chain development
Sled Pull Through (Harness, Bent Over): Also a posterior chain exercise which will fire up all of your erector spinae. A great introduction to Rounded Back work due to the concentric only nature of the movement.
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Strengthening the External Rotators of the humerus, commonly referred to as the rotator cuff, is a sure fire way to ensure maximal strength alongside maintaining shoulder health. Although we go through these on our Rehabilitation Courses they certainly have a place in many different populations.
With your arm being locked & far away from the body, this is the weakest position. One principle in strength & rehabilitation is to strengthen the weakest positions first and work towards the stronger.
Technique Key: Ensure the elbow is turning and the movement is coming from your external rotators and not the forearm
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