Sled Drag are a brutal functional exercise that hits the upper body, developing both aerobic and anaerobic capacity and targeting the back, shoulders, biceps and grip muscles. Few exercises are as simple and effective as the sled pull. Nearly everyone can perform them, regardless of ability level, background, and/or personal goal. They work to increase power, strength, muscle mass, and aerobic endurance, all while sizzling body fat.
Benefits of Sled Drag Workouts:
1. Nearly Everyone Can Do Them
2. Total Body Conditioning Workout: The legs, glutes, core, back, shoulders, and arms are all thrust into action during this highly demanding and metabolic workout option, regardless of speed being used or load.
3. Increased Power, Strength, and Size: The sled drag has a muscle contract over long durations, typically at least 30 seconds. When contracting and producing force, sometimes near maximal levels, if the sled is heavy, can create significant strength and size adaptations.
4. Perfect for Recovery: Sled work is full of concentric muscle actions, meaning that the lengthen aspect of muscular contractions (called the eccentric contraction) is not present/is minimal, resulting in more oxygen rich blood being pumped into the muscle and metabolites being cleared out of a muscle.
5. Low Chance of Injury: The simplicity and self-regulating nature of this exercise (meaning the user defines their output) makes this a straight forward and low risk movements for all fitness levels.
6. Improves Acceleration: Athletes, runners, and speed-focused trainees can develop serious acceleration specific to running and sprinting with sled pulls.