Sled Drag

The weighted sled drag is a functional and effective exercise for building strength, power, and endurance in the lower body, as well as improving overall conditioning. Here are step-by-step instructions on how to perform a weighted sled drag:

Equipment Needed:

  1. Weighted sled
  2. Weight plates (to load onto the sled)
  3. Harness or straps (to attach yourself to the sled)


  1. Set Up:
    • Load the sled with an appropriate amount of weight. The amount will depend on your fitness level and goals. Start with a moderate weight and adjust as needed.
    • Attach the harness or straps to the sled. Make sure the attachment is secure and comfortable.
  2. Body Position:
    • Stand facing the sled with your feet shoulder-width apart.
    • Place the harness around your waist or attach the straps to your shoulders, depending on the type of equipment you’re using.
    • Bend at the hips and knees to get into a slight squat position, maintaining a neutral spine.
  3. Grip:
    • Grab the sled handles or any available handles, maintaining a firm grip.
  4. Drive:
    • Begin walking forward, driving through your legs and engaging your glutes and hamstrings. Keep your chest up and maintain good posture throughout the movement.
  5. Stride Length:
    • Take controlled and purposeful steps. Your stride length should be natural and comfortable. Avoid overstriding, as this can put unnecessary stress on the joints.
  6. Keep Tension:
    • Maintain constant tension on the sled by keeping a slight forward lean and avoiding excessive slack in the straps or harness.
  7. Pacing:
    • The speed of your sled drag will depend on your goals. For strength and power, you might perform shorter, more explosive drags. For conditioning and endurance, you might opt for a steady, moderate pace.
  8. Distance and Sets:
    • Perform the sled drag for a specific distance or time, depending on your training program. You can also include multiple sets with rest intervals between.
  9. Cool Down:
    • After completing the desired sets and reps, allow for a proper cool down, including stretching for the lower body muscles.


  • Start with a lighter weight and gradually increase as you become more comfortable with the movement.
  • Focus on maintaining good form throughout the exercise to prevent injury.
  • Listen to your body, and if you experience any pain or discomfort beyond normal muscle fatigue, stop the exercise.

Remember to consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any pre-existing health conditions or concerns.

Video Instructions on How to do a Sled Pull

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