It seems like everyone is sledding these days. And I’m not talking about the kind you do in the snow. Though…I guess you could do this in the snow if you wanted to.

I’m talking about the sled push and backward sled pull. Ever since the CrossFit Games, Knees Over Toes Guy, and Strongman competitions increased in popularity, pushing or pulling a heavy sled has become a staple at every gym. And for good reason!

Sled pulling and pushing requires the activation of various muscle groups, including the quads, hamstrings, glutes, core, and even the upper body when it comes to pushing (not so much for pulling).

But sled work is not a new invention. Many attribute modern sled training to the Scandinavian logging industry, where loggers would drag downed timber from the forest using sleds. But using a sled to move heavy weight goes as far back as the Egyptians, who pulled large blocks of granite and sandstone to construct the pyramids and other monuments.

Regardless of where sled training originated, it’s here to stay.

Benefits of Sled Training

A weight sled typically consists of a platform with runners or skids and a center post that can be loaded with weight plates. You can push, pull, or drag the sled across grass, turf, or pavement. There are several reasons to use a sled.

Strength and Power Development: Pushing or pulling a weighted sled is a full-body exercise that requires the activation of various muscle groups, including the legs, core, and upper body. This helps in building strength and power.

Cardiovascular Conditioning: Sled training is a great way to get a cardiovascular workout, especially when performed at a high intensity. Pushing/pulling/ a sled with moderate-to-heavy resistance engages the anaerobic energy system, elevates heart rate, and improves work capacity.

Versatility: Weight sleds can be used for different exercises and training objectives. 

Functional Movement Training: Sled training often involves functional movements that mimic real-life activities and various sports. Athletes looking to improve performance in sports that involve pushing, pulling, or dragging movements can benefit from sled training.

Low-Impact Exercise: Most power-focused training involves high-impact activities. Sled training, however, can be used to develop power while remaining relatively low-impact on the joints. This makes it suitable for individuals looking for effective workouts with reduced joint stress.

Scalability: Weight sleds are scalable to different fitness levels. Beginners can start with lighter weights and shorter distances, while advanced users can add more weight and distance to their workouts.

Weight sleds come in various designs, including traditional sleds with two skids and a central post for adding weight plates and prowler-style sleds with three skids for easier maneuvering. Sleds are commonly used in strength and conditioning programs, CrossFit, and general fitness training.

Common Types of Sleds

There are dozens of sled options on the market, but three remain common in most gyms.

Prowler Sled

The prowler sled, often referred to simply as a “prowler,” is a popular design characterized by a low-profile frame with two upright posts for pushing. It typically has handles or upright bars at various heights for pushing and sometimes additional attachment points for pulling. Like a tripod, the prowler has two parallel skids in the back and a smaller skid in the front. Prowler sleds are versatile and well-suited for both pushing and pulling exercises.

Traditional Sled with Central Post and Uprights

This type of sled features a more traditional design with a central post to which weight plates can be added in the center. The structure often includes handles or attachment points for pulling and uprights for pushing. These sleds have two parallel skids and a central post to load weigh plates for added resistance. Traditional sleds are simple and sturdy, allowing various pulling/pushing exercises.

Traditional Sled with Central Post Without Uprights

The traditional sled with a central post without uprights is pretty self-explanatory. Other than not having uprights, these sleds usually do not have skids but have a flat piece of metal with direct ground contact. These are typically used with a harness or belt.

Who Should Do Sled Exercises

​Sled exercises can benefit a variety of people. 

Fitness Enthusiasts: Anyone looking to improve overall strength, endurance, and work capacity can incorporate sled exercises into their routine. It’s versatile and can be adapted for different fitness levels.

Rehabilitation: Knees Over Toes Guy has popularized sled work for rehabilitation over the last few years. It works well, as the sled allows for controlled, low-impact movements to aid recovery. Sled exercises can be used in rehabilitation programs under the guidance of a healthcare professional. 

CrossFit: Sled exercises are frequently included in CrossFit workouts, providing a dynamic and challenging element to training.

People Wanting Low-Impact Workouts: Sled exercises are generally low-impact, making them suitable for individuals who want effective workouts with less stress on the joints.

Athletes: Sled exercises are commonly used in sports training programs to enhance strength, power, and conditioning. Athletes from various sports, like football, rugby, and track and field, can benefit from sled training.

 Here are some types of athletes who would likely benefit the most from sled exercises:

Football Players: Sled exercises can simulate the pushing, pulling, and lateral movements commonly used in football. It helps improve strength, power, and agility, which are crucial for positions like linemen, running backs, and linebackers.

Track and Field Athletes: Sprinters, in particular, can benefit from sled training to enhance their explosive power and sprinting mechanics. Sled sprints and pushes mimic the acceleration phase of sprinting, which may improve sprint performance. Endurance athletes can also benefit from sled training. Since minimal eccentric action is involved in sled exercises, runners may find it a better option than squatting or lunging, which can cause increased soreness.

Rugby Players: Sled exercises are common in rugby training. It can help build strength for scrums and tackles while improving overall conditioning.

CrossFit Athletes: Sled training aligns with the functional and varied movements found in CrossFit workouts. It can be incorporated into WODs (Workouts of the Day) to enhance strength and conditioning.

Hockey Players: Hockey involves quick bursts of speed, changes in direction, and physical contact. Sled exercises can improve leg strength, acceleration, and overall power, transitioning well to the ice.

Strongman Competitors: Sled training complements the strength and conditioning required in strongman competitions. It helps build functional strength for tasks like pushing, pulling, and dragging heavy objects.

Wrestlers: Wrestlers can benefit from sled exercises to improve their strength and work capacity. Sled drags and pushes can simulate the intense physical demands of wrestling matches. The forward walking sled pull is an excellent exercise for wrestlers.

Martial Artists: Sled training can enhance the strength and power needed for martial arts like Brazilian Jiu-Jitsu. It also can help improve cardiovascular conditioning.

Military and Tactical Athletes: Sled exercises can benefit military and tactical athletes, as they often involve functional movements, load carrying, and the need for strength and endurance in challenging environments.

Adventure Athletes: Sled training doesn’t have to be limited to field sports like rugby and football. It can also improve strength, endurance, and power for adventure athletes like hikers, backpackers, rock climbers, surfers, and ruckers.

It’s important to note that while sled exercises can be highly beneficial, they should be incorporated thoughtfully into a comprehensive training program. Athletes should consider their specific sport, position, and individual goals when integrating sled training into their routines. Consulting with a qualified strength and conditioning coach can help tailor sled exercises to meet specific athletic needs.

Who Should Not Do Sled Exercises

​Though most people can complete sled exercises safely, certain individuals should use caution when incorporating sled training into their fitness routines.

People with Certain Injuries: Individuals with preexisting injuries, especially those affecting the lower back, knees, or ankles, should be cautious. 

Beginners Without Proper Guidance: While sled exercises can be adapted for beginners, starting with appropriate weights and movements is crucial. Beginners should seek guidance to ensure proper form and minimize the risk of injury.

Individuals with Certain Health Conditions: People with certain health conditions, such as cardiovascular issues or chronic illnesses, should consult a healthcare provider before incorporating sled exercises into their routine.

Sled Push vs Pull

When it comes to sled pulls and pushes, the primary distinction lies in the direction of force application and the muscle groups involved.

Sled Pushes

Sled pushes entail applying force in a forward direction. This targets the anterior chain, involving muscles like the quadriceps, calves, and the core. Picture standing in front of the sled, grasping the uprights, and using your lower body to propel it forward. Sled pushes emphasize concentric muscle contractions, activating muscles responsible for knee extension and maintaining stability.

Muscles Worked: Sled Pushes

Sled pushes primarily target the muscles involved in pushing, emphasizing the lower body and the anterior (front) chain. However, the upper body plays an important role as well. Here are the main muscle groups worked during sled pushes:

Quadriceps: Sled pushes involve extending the knee joint, and the quadriceps play a significant role in this movement.

Glutes: The gluteal muscles, especially the gluteus maximus, contribute significantly to hip extension during sled pushes.

Hamstrings: While the emphasis is on the quadriceps, the hamstrings also provide stability and assist with hip extension during the push.

Calves: The calf muscles are engaged as you push against the ground, providing ankle plantar flexion.

Hip Flexors: The hip flexor muscles, including the iliopsoas, lift the knees and initiate the forward movement during sled pushes.

Core Muscles: The core muscles, including the abdominals and obliques, stabilize the spine and pelvis during the pushing motion.

Deltoids: The deltoid muscles contribute to the overall stability of the shoulder girdle during sled pushes.

Triceps Brachii: The triceps are engaged as you push against the sled, extending the elbow joint.

Pectoralis Major: Although to a lesser extent than in pushing exercises like bench press, the pectoralis major contributes to the forward motion during sled pushes.

Adductors: The adductor muscles maintain leg stability and control during pushing.

How to Do Sled Pushes

Set Up the Sled

• Load the sled with an appropriate weight. Position the sled on a flat, stable surface, ensuring it won’t slide or tip.

Assume a Proper Stance

• Stand facing the sled with your feet hip-width apart. Bend at the hips and knees, then step forward with one foot.

Grip and Position Hands

• Grip the handles so your hands are parallel to each other on each upright.

Push the Sled

• Lean forward so there is tension throughout your body against the sled.
• Drive through your legs, extending your hips and knees.
• Push the sled forward, driving with your legs.
• Maintain a tight core as you step.

Move with Controlled Steps

• Take short, controlled steps as you push the sled.
• Focus on maintaining a steady and controlled pace. Continue pushing until you reach your desired distance or complete the designated time.

How to Do Low Bar Sled Pushes

Set Up the Sled

• Load the sled with an appropriate weight.
• Position the sled on a flat, stable surface, ensuring it won’t slide or tip.

Assume a Proper Stance

• Stand facing the sled with your feet hip-width apart.
• Bend at the hips and knees, then step forward with one foot.

Grip and Position Hands

• Grip the low bar attachment handles.

Push the Sled

• Lean forward so your back is flat, and there is tension throughout your body against the sled.
• Drive through your legs, extending your hips and knees.
• Keep your back flat and your knees low as you push the sled forward, driving with your legs.
• Maintain a tight core as you step.

Move with Controlled Steps

• Take short, controlled steps as you push the sled.
• Focus on maintaining a steady and controlled pace. Continue pushing until you reach your desired distance or complete the designated time.

Sled Pulls

​Sled pulls involve exerting force in a backward direction. This movement typically engages the posterior chain, including hamstrings, glutes, and lower back muscles. 

There are a few different types of sled pulls you can try. The first is the backward walking sled pull. This involves wearing a belt or harness with a rope attached to the sled. Then, walking backward, dragging the sled as you go. That’s why this exercise is also called a reverse sled drag. Reverse sled drags emphasize eccentric muscle contractions and place a demand on muscles involved in knee stabilization.

There is also the forward sled pull or drag. Forward sled drags also involve wearing a belt or harness with a rope attached to the sled. Instead of walking backward, you will pull or drag the sled behind you as you walk forward, usually with a pronounced forward lean. This type of movement is common in Strongman competitions and is more quad-dominant than the backward walking sled drag.

Lastly is the rope sled pull. This involves lower-body stabilization but is primarily an upper-body exercise. The rope sled pull exercise involves attaching a rope to a sled and then pulling the sled to you. Unlike the other variations of the sled pull, you remain stationary while the sled moves in this exercise.

Muscles Worked: Sled Pulls

Sled pulls primarily target the muscles involved in the pulling motion, engaging various muscle groups, especially those in the lower body and posterior chain. Here are the main muscle groups worked during sled pulls:

Quadriceps: Sled pulls involve pushing the feet against the ground to move backward, which activates the quadriceps. These muscles are responsible for knee extension.

Hamstrings: As you pull the sled, the hamstrings play a significant role in hip extension and contribute to the backward movement.

Glutes: The gluteal muscles, including the gluteus maximus, are heavily engaged in the backward walking sled pull. They play a crucial role in hip extension and contribute to the power generated during sled pulls.

Calves: The calf muscles (gastrocnemius and solus) push against the ground as you step backward, especially during the initial phase of the pull.

Adductors: The adductor muscles on the inner thighs are activated to stabilize the legs during the pulling motion.

Erector Spinae: The erector spinae muscles, running along the spine, stabilize the lower back as you step backward to pull the sled.

Core Muscles: The core muscles, including the abdominals and obliques, stabilize during sled pulls. They help maintain an upright posture and protect the lower back.

Hip Flexors: The hip flexor muscles, including the iliopsoas, are engaged as you lift your knees to step backward during the pull.

Lats: The latissimus dorsi muscles in the back are the primary mover involved in the rope sled pull.

How to Do Walking Backwards Sled Pulls

Set Up the Sled

• Load the sled with an appropriate weight.
• Attach a harness or belt to the sled, ensuring a secure connection.

Put on the Harness or Belt

• Adjust your harness or belt to fit snuggly but not so tight that it restricts movement.

Face the Sled

• Stand facing the sled with the harness attached to your body.

Walk Backward

• Begin walking backward, pulling the sled with each step.
• Focus on keeping your spine neutral by flexing your core.

Maintain Controlled Movements

• Take controlled steps, keeping a steady and deliberate pace.
• Continue pulling until you reach your desired distance or complete the designated time.

How to Do Walking Forward Sled Pulls

Set Up the Sled

• Load the sled with an appropriate weight.
• Attach a harness or belt to the sled, ensuring a secure connection.

Put on the Harness

• Adjust your harness or belt to fit snuggly but not so tight that it restricts movement.

Starting Position

• Stand facing away from the sled with a slight bend in your knees.
• Step forward with one foot and lean into the resistance of the harness so the connecting straps between you and the sled are taught.

Pull the Sled

• Begin walking forward, pulling the sled behind you.
• Focus on maintaining a forward lean and keeping your core tight.

Maintain Controlled Movements

• Take controlled steps forward, keeping a steady and deliberate pace.
• Continue pulling until you reach your desired distance or complete the designated time.

How to Do Rope Sled Pulls

Set Up the Sled

• 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.

Assume a Strong Stance

• Stand facing the sled with your feet hip-width apart.
• Bend at the hips and knees, lowering your body into a squat position.

Grip the Rope

• Grasp the rope with both hands, ensuring a firm grip. Hands can be closer together or spaced apart based on your preference.

Pull the Sled

• Engage your lats and core. 
• Keep your back straight, and use a rowing motion with your arms to bring the sled closer.

Maintain Controlled Movements

• Focus on maintaining a steady and deliberate pace until you pull the sled your desired distance or complete the designated time.

Both sled pulls and pushes are effective for strength and conditioning. They engage different muscle groups and movement patterns due to the distinct directions of force application. Integrating both into a training regimen can provide a comprehensive workout that targets various muscle groups and movement dynamics.

Other Sled Exercises

There are plenty of exercises you can do with a sled. Below are a few more ideas to get the most out of your sled training.

Sled Low Rows

• Attach a rope to the sled.
• Face the sled seated and pull the handles towards you, engaging your lower back muscles for stability.

Sled Sprints

• Load the sled with moderate weight.
• Sprint for a short distance, emphasizing speed and power.

Sled Lateral Drags

• Attach a harness or straps.
• Move laterally (sideways) while dragging the sled.

Sled High Pulls

• Attach a rope with handles to the sled.
• Remain stationary as you use the high pull motion to bring the sled towards you.

Sled Push and Pull Combos

• Combine pushing and pulling movements in the same workout to engage different muscle groups. Pull it in one direction, then switch directions by pushing.

Sled Marches

• Attach a harness or straps.
• Lift your knees high while walking forward, engaging your core and hip flexors.

Sled Curls

• Sit on the ground facing the sled.
• Attach a rope with handles and pull the sled towards you using a curling motion.

Training Plan

Whether you pull, push, or drag, sled training offers some of the best exercises for a full-body workout. Below is a sample three-day-per-week training program that incorporates sled work. Start with a lower to moderate weight if you’re new to sled training. As you progress, move up to heavier weight.

Day 1: Lower Body Focus

Warm-Up:

• 5-10 minutes of light cardio (e.g., jogging, jumping jacks)
• Dynamic stretches for legs and hips

Strength Training

• Back Squats: 4 sets x 8 reps
• Deadlifts: 3 sets x 10 reps
• Sled Drags: 4 sets x 20 feet (focus on controlled, steady pulls)
• Bulgarian Split Squats: 3 sets x 12 reps per leg
• Standing Calf Raises: 3 sets x 15 reps

Conditioning

• Sled Pushes: 5 sets x 30 seconds (rest 1 minute between sets), max effort

Cool Down

• 10-minute light walk

Day 2: Upper Body Focus

Warm-Up

• 5-10 minutes of light cardio
• Arm circles, shoulder rotations, etc.

Strength Training

• Bench Press: 4 sets x 8 reps
• Bent Over Rows: 3 sets x 10 reps
• Sled Rope Pulls: 4 sets x 20 feet (focus on a controlled pull)
• Overhead Press: 3 sets x 12 reps
• Bicep Curls: 3 sets x 15 reps

Conditioning

• Sled Pushes: 5 sets x 30 seconds (rest 1 minute between sets), max effort

Cool Down

• 10-minute light walk

Day 3: Full Body and Core Focus

Warm-Up

• 5-10 minutes of light cardio
• Dynamic stretches for full-body

Strength Training

• Front Squats: 4 sets x 8 reps
• Romanian Deadlifts: 3 sets x 10 reps
• Sled Marches: 4 sets x 25 feet (lifting knees high)
• Plank: 3 sets x 30-60 seconds
• Russian Twists: 3 sets x 20 reps (with or without weight)

Conditioning

• Backward Walking Sled Drags: 5 sets x 30 seconds (rest 1 minute between sets)

Cool Down

• 10-minute light walk

Remember to progressively increase the weight or intensity as you feel comfortable and confident in each exercise. Listen to your body, and if you have any existing health concerns or conditions, consult with a fitness professional or healthcare provider before starting this or any exercise program.

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