Sled dragging is a great strength and conditioning exercise with many benefits. As there is less muscular tension and reduced joint loading, there is much less risk of injury and muscle damage & soreness. This also makes it a good lower-body rehabilitation exercise for those recovering from knee, ankle or hip injuries.
Doing sled drags can help strengthen weak areas such as the hamstrings, hips and glutes and improve squat and deadlift performance. It can also improve one’s flexilibility and mobility due to the nature of the movement.
I love using the sled as a part of the workouts. It’s great for developing power, strength, muscle size, or conditioning. I call it enjoyable pain. The beauty of it is that it is so versatile. – Adrianna McDonald, PT
You can pull forward, backward, sideways, high or low. If the sled is light you can sprint as hard as you can to build acceleration and speed (and feel your muscles burning!). If it is heavy you will increase your muscular endurance and lower body strength.
The forward drag is great for posterior development (hamstrings and glutes). It’s good to have the strap placed around the abdominal or the hip area. Use big steps to pull the sled along.
The backward drag really works the quads, especially in a squatting position (see video below) and hip flexors.
Both these types are used in Miranda’s leg workout as the last exercise (a finisher). Doing an intense exercise or two for about 5-10 minutes at the end of a sound strength training workout is perfect since your energy stores are low. A good finisher will help produce great fat loss since it places a great demand for energy. As your glycogen levels are low, body fat will be used to provide energy at this point in the workout.