How to Do the Sled Drag

The sled drag has you walk while pulling a loaded sled behind you with a harness or straps, building your legs and conditioning with little eccentric strain. It suits anyone wanting hard lower-body work that is easy on joints.

Hamstrings GlutesOtherIntermediate

Log every set of your Sled Drag in Superlift

Muscles worked

Primary

Hamstrings
Glutes

Secondary

How to do the Sled Drag

1
Attach a harness or straps to a loaded sled and stand facing away from it.
2
Lean forward slightly with your chest up and arms tight.
3
Push through the balls of your feet and take a powerful step forward.
4
Keep your steps short and driving rather than long reaches.
5
Walk for your target distance without letting the straps go slack.
6
Keep your torso steady and your core braced.
7
Rest and repeat.

Form cues to remember

Drive through the balls of your feet
Chest up, torso braced
Short, powerful steps
Keep tension on the straps

Common mistakes

Leaning back

Lean slightly forward so you push the floor behind you.

Taking long, reaching steps

Use shorter, driving steps.

Overloading the sled

Choose a weight you can pull with steady, smooth steps.

Rounding your back

Brace your core and keep your chest up.

Sets and reps

Conditioning	6–10 trips of 20–40 meters (22–44 yards), 60–90 seconds rest
Muscle growth	4–6 heavy pulls of 15–25 meters, 90 seconds rest
Endurance	3–4 rounds of 60 seconds of walking with a moderate load

Slippery floors and heavy loads can cause falls or back strain. Start light and keep your torso braced.

Superlift for iPhone

Track your Sled Drag and watch it go up

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