How to Do the Spartan Race Plate Drag

So, you’re getting ready for your first Spartan race. Then, you discover the plate drag involves pulling a 90-pound sled (45-pound for women) across 50 feet of bumpy, hilly dirt and gravel. Now, you’re wondering if you’re strong enough to do it.

The first time I did the plate drag, I thought, “No problem! I have strong lats. This should be easy.”

Well, I was wrong. During my race, the plate drag came near the finish line after I had completely exhausted myself from the other Spartan obstacles, like the rope climb, spear throw, atlas carry, and barbed wire crawl.

My lats were gassed. Even worse, my hands were torn up and starting to blister from the monkey bars and bucket brigade. And I still had the slip wall, ape hanger, and dunk wall ahead of me.

The rope that Spartan uses for its events is wound incredibly tight. That means it can slice through the fleshy part of your palms like butter, leaving you with some serious rope burn.

In this article, I’ll share some strategies for conquering this obstacle and my top three exercises to prepare for the plate drag on race day.

What Is the Plate Drag Obstacle?

Here’s the description of the obstacle from the official Spartan rulebook.

“4.3.29 PLATE / TIRE DRAG

a) Competitor Instructions

1. Select a designated male or female lane, where applicable.

2. Pull the element all the way to the stake using the rope while keeping the torso completely behind the stake.

3. Return the element to its starting position. The rope must be taut.

4. The element may not be picked up and carried. It may only be dragged.”

Understanding the obstacle ahead of time can save you some time during the race. Sometimes, completing an obstacle isn’t purely about physical strength but leverage.

I can’t tell you how many people I’ve seen try to pull the plate from a hunched position. Others familiar with the seated row will treat the obstacle like they are rowing by only engaging the lats. This strategy can work, but it will use the valuable energy you’ll need for other Spartan race obstacles.

So how should you do it?

How to Do the Spartan Race Plate Drag: Lean and Pull Method

The lean-and-pull method has worked great for me. You can use many variations to complete obstacles, so it’s best to experiment and find what works for you.

Start with your feet firmly planted in the dirt. Lean forward to grab the rope so it is taut in your hands. Now shift your weight back, pulling with your lats as you go. Lean forward again and repeat the process. You’ll know you’re doing this right if you feel your glutes and hamstrings assisting your lats.

To return the sled to the starting position, you will grasp the chain on the plate carrier and walk backward. Focus on staying low and keeping the tension in your glutes and hamstrings. Maintain a flat back as you step backward, one step at a time.

Don’t bother trying to pull the sled back with your lats. You won’t be able to get good leverage, and you’ll end up exhausting yourself. Let your legs and glutes do the work.

Bring Gloves

Here’s another tip that can make or break your success with the plate drag (and other rope obstacles).

A lot of Spartan purists will knock me for recommending gloves. But rope obstacles can mess up your palms, even if you have calloused hands like mine. I prefer not to use gloves on most obstacles because they reduce my grip. But I always put my gloves on when it comes to the ropes.

When I completed the Spartan Ultra, which has 60+ obstacles, I kept a pair of work gloves in my pack. They saved my hands on the rope obstacles, including the plate drag.

Any pair of gloves that allow you to move your fingers easily and are made of protective material like leather or plastic will work. Many people use the Spartan brand gloves or motorcycle gloves.

Now, let’s talk about how to train for this obstacle.

Rows

Like most Spartan obstacles, you can bet that rows are going to help. Rows are a great way to strengthen the lats, biceps, and shoulders. They can be performed with a barbell, kettlebell, dumbbells, or even a machine. The type of row you choose is not as important as using a progressive overload to increase your row strength over time.

How to Do Bent-Over Rows

• Place a pair of dumbbells on the floor in front of you. Stand with your feet shoulder-width apart.
• Grip the dumbbells using a neutral, pronated grip (overhand grip). Angle the dumbbells at a 45-degree angle.
• Bend over with a straight back like you are forming a table with your body. Keep your eyes on the floor in front of you.
• Pull the dumbbells to your chest, squeezing your lats.
• Lower the dumbbells back down, allowing your arms to reach full extension. Repeat.

Romanian Deadlifts

The Romanian deadlift is one of the best exercises to strengthen the lower back muscles, glutes, and hamstrings.

Here’s how to do them using a pair of dumbbells.

How to Do RDLs

• You will start with a dumbbell in each hand. Feet shoulder width apart.
• Keep your spine neutral, and hinge backward at the hips.
• Keep your lats activated. Keep the dumbbells close to your body as you hinge back. Continue hinging until you are just above parallel with the floor.
• Stand upright by bringing the hips forward. Engage your lats, hamstrings, and lower back throughout the movement.

Sled Rope Pulls

What better way to practice the Plate Drag than by practicing a plate drag? The sled rope pull allows you to do exactly that.

Here’s how to do it.

How to Do Sled Rope Pulls

• Load the sled with an appropriate weight.
• Attach a rope securely to the sled. The rope should be long enough for you to grasp comfortably.
• Stand facing the sled with your feet hip-width apart.
• Bend at the hips and knees, lowering your body into a squat position.
• Grasp the rope with both hands, ensuring a firm grip. Hands can be closer together or spaced apart based on your preference.
• Engage your lats and core. 
• Keep your back straight, and use a rowing motion with your arms to bring the sled closer.
• Now place your hands on the sled’s uprights or low bar and drag it back to the starting position.

How to Do the Spartan Race Plate Drag: Conclusion

The best thing you can do to prepare for obstacle course races is to incorporate exercises that resemble the obstacles. Exercises like rows, deadlifts, and sled work are excellent preparation methods for the Spartan Plate Drag. They will also help prepare you for obstacles like the Tyrolean traverse, inverted wall, and Hercules hoist.

Whatever you do, don’t go into a Spartan race unprepared. Start out small with a Spartan Sprint, then work your way up to the Spartan Super (10k), Spartan Beast (half marathon), and Spartan Ultra (ultra-marathon).

The more work you put into your training by lifting weights, doing trail runs, and carrying heavy objects, the more successful race you’ll have.

Not sure where to start with strength training for running sports? Check out my FREE Intro to Kettlebell for Runners Course!

If you enjoyed this obstacle course racing article, you’ll love these!

Sled Push vs Sled Pull

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What Is a Spartan Race? Everything You Need to Know

How to Prepare for Your First Sprint Spartan Race

How to Do the Spartan Race Atlas Carry Obstacle

I Tried Spartan’s Deka Mile: Here’s How it Went

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