How to Do the Sled Sprint Tow
The sled sprint tow has you sprint while pulling a sled behind you, building leg drive and acceleration. It suits advanced athletes who want powerful, low-impact sprint work without braking forces.
Log every set of your Sled Sprint Tow in Superlift
Muscles worked
Primary
- Quads
- Abs
Secondary
- Glutes
- Upper Back
How to do the Sled Sprint Tow
- 1
Attach a harness to a loaded sled and stand facing away from it.
- 2
Lean forward slightly with a tight core.
- 3
Take a powerful first step, driving off the floor.
- 4
Sprint for your target distance with short, quick strides.
- 5
Keep your torso steady and arms driving.
- 6
Slow down gradually after the distance.
- 7
Rest fully before the next sprint.
Form cues to remember
- Lean slightly forward
- Drive the floor backward
- Short, powerful strides
- Keep your torso braced
Common mistakes
Standing too upright
Lean forward so you can push the floor behind you.
Choosing too heavy a sled
Use a load that still lets you accelerate.
Not resting enough
Rest 1–3 minutes so every sprint stays fast.
Overstriding
Take shorter, quicker steps.
Sets and reps
| Conditioning | 6–10 sprints of 15–30 meters (16–33 yards), 60–120 seconds rest |
|---|---|
| Strength | 4–6 heavy tows of 10–20 meters, 2 minutes rest |
Sprinting loads your hamstrings and calves, so warm up thoroughly. Start with lighter sleds and stop if you feel a pull.
Superlift for iPhone
Track your Sled Sprint Tow and watch it go up
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Sled Sprint Tow FAQ
What does a sled sprint work?
It works your quads, glutes and calves, plus your core to keep you braced. It also builds acceleration.
Sled sprint vs sled drag?
Sprints are fast and powerful; drags are slow and heavy. Both build leg drive.
How heavy should the sled be?
Use a load that lets you accelerate without dramatically changing your form. If you can only shuffle, it is too heavy.
