Sled Drag: The Perfect Full Body Workout

If you’re looking for an intense, full body workout that will help build strength and endurance at the same time, then sled drags are a great option. A combination of cardio exercises, weight lifting, and resistance bands, sled drags provide a total body workout that can be tailored to any fitness level or goal. In this post we’ll explore what sled drags are, their benefits, different types, how to start doing them, examples of specific exercises, adding variety to your routines, what equipment is needed and some progression tips when increasing difficulty level.

Benefits of Sled Drags

Sled drags offer many physical benefits. These include improved cardiovascular health, increased muscle strength, better balance and coordination, enhanced core stability and posture, increased mobility and flexibility, increased fat burning potential and calorie burn rate, improved muscular development and overall conditioning. Additionally, they require minimal equipment so it’s easy to find somewhere to perform them without breaking the bank.

Different Types of Sled Drags

There are several variations on the basic drag movement that allow you to target different muscles in the body and switch up your routine. This includes alternating forward/backward pulls with lateral movements; dragging while kneeling; walking lunges; side steps; zigzag drills; bear crawls; crab walks; sprints and jumps. You can also adjust the weight used (if applicable) to increase or decrease the intensity of the exercise.

How To Start Doing Sled Drags

To begin performing sled drags, it’s best to start with a lighter weight or no weight at all. Begin by standing behind the sled and gripping the handles firmly. Push off from the ground and take slow, steady strides as you move forward. As you become more comfortable with the motion, gradually increase the speed and distance of your strides until you reach a point where you’re able to drag the sled over a set distance in one go.

Tips For Beginners When Starting Sled Drags

  1. Make sure you have proper form before starting – focus on maintaining an upright position with shoulders back and chest out during each rep.
  2. Wear appropriate clothing – use clothes made of breathable fabrics to keep you cool during your workouts.
  3. Take breaks as needed – if you feel yourself tiring quickly, take a break and resume once you’ve recovered enough energy to continue safely.
  4. Focus on your breathing – exhale fully through each rep and inhale deeply throughout rest periods between reps.
  5. Listen to your body – stop immediately if you experience pain or discomfort.
  6. Be consistent – aim for two-three sessions per week and gradually increase the duration and intensity of your workouts as you progress.

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Examples Of Specific Sled Drag Exercises

Here are some popular sled drag exercises that can be performed either with weights or without:

  • Standing Forward Pulls – begin in an upright position with feet shoulder width apart and hands gripping the handles firmly. Push off the ground using both legs and slowly stride forward while keeping your torso erect and arms straight. Allow momentum to naturally carry you back towards the starting position after each repetition.
  • Kneeling Pulls – kneel down onto one knee behind the sled and grip the handles tightly. Using only one leg push off from the ground and take slow, steady strides forward while keeping your torso upright. Stop when you’ve reached a predetermined distance before repeating on the opposite leg.
  • Lateral Walks – stand beside the sled facing sideways with your feet slightly wider than hip width apart. Grip the handles firmly and push off from the ground taking short, quick strides across the room for a set amount of time or distance before switching sides.

Adding Variety To Your Sled Drag Routines

One way to add variety to your sled drag workouts is to mix up the types of exercises being performed each session. This helps prevent boredom while ensuring that all major muscle groups get worked equally. Another way is to alternate light days with heavier ones to keep challenging yourself physically but still allowing adequate recovery time between sessions. Lastly, interval training can also be incorporated into your sled drag routines – alternating 30 second bursts of high intensity activity followed by 1 minute of rest.

What Equipment Do I Need?

The most common pieces of equipment required for sled drag workouts include a weighted sled, ropes or straps attached to the sled and flat ground surface such as grass or concrete floors. If no access to these items is available then bodyweight exercises can still be done – performing stationary burpees, jumping jacks, squat thrusts etc for a set amount of time or number of repetitions can make for an effective alternative workout.

Progression Tips When Increasing Difficulty Level Of Your Routines

When progressing from beginner levels to intermediate or advanced levels there are certain things that should be taken into consideration first:

  • Increase workload gradually – too much too soon can lead to injury or exhaustion which hinders performance rather than helping it.
  • Incorporate interval training – intervals not only add variety but they help boost your aerobic capacity by working both your fast twitch and slow twitch muscles fibers simultaneously.
  • Pay attention to technique – as difficulty increases focus on maintaining good form in order to prevent injury and optimize performance.


Sled drags offer a versatile full body workout that can be tailored to any fitness level or goal. With minimal equipment requirements, anyone can enjoy this type of workout at home or in the gym alike. Remember to start light, pay attention to form, listen to your body and increase intensity gradually as you progress towards more advanced levels.

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