Working out with a sled is one of the best exercises you can do to build strength and hip
The sled is especially good on recovery days as it is a concentric motion that increases blood flow.
If your looking to increase your work capacity, increase your bodies ability to heal and improve on your squat and deadlift.
You need to get a sled and get out there and start sled dragging.
Check out the sled drag workout tips below.
One of the benefits of sled drag workouts is that there are no eccentric (negative) motion for most of the exercises.
So it is great to use on an active recovery day to increase blood flow and help recover-heal your body.
Plus it is easy to make a sled. All you need is a tire and a rope. Nothing fancy – so “No Excuses”. Rig up a sled and have at it for a great workout.
DIY build your own Sled tips
1. Get an old tire (no cost)
2. Drill or cut a hole for the rope or chain to go through
3. Secure the chain/rope/cable on the inside
2. Pour a 20 to 40 lb bag of concrete in the bottom of tire.
The sled can be used a number of ways to include fast sprints and slow grind em’ out pulls. You can pull with the straps on your ankles just using your legs or up around your hips – or a strap in each hand above your head to blast your core. A killer exercise is to walk backwards while pulling the sled – this is a hamstring burner.
Tip from Louie Simmons (Westside Barbell): Athletes often ask “How do you know if your using too much weight on the sled”?
According to Louie Simmons at Westside barbell — “If you cant move the sled your using too much”.
Video: Louie Simmons Sled Dragging Tips
Check out the Titan Fitness High Low Push Pull Sled @ Amazon.com
To quote Louie Simmons when talking about the recovery aspects of sled workouts he said ” This training is supplemental to your weight training and should complement it.
It is not about trying to kill your self with a lot of weight or long distances.
It is about restoration.”
The athletes at Westside Barbell are known to be some of the most powerful lifters on the planet and use the sled drag after hard squat workouts and on recovery days.
Video of Sled Drag Tips
Check out the Titan Fitness Speed Sled @ Amazon.com
Warmup with simple calisthenics before you start.
Lean forward and drive hard with legs and hips.
Try to use a comfortable strap for your waist and shoulders. An old seat belt is a good start for a strap.
Hydrate before, during and after a sled drag workout. These workouts can be very strenuous so protect your body.
A question that we got from one of our athletes is “What muscles are worked with the sled drag?”. You will be working your legs and hips and full cardio.
Video – the sled being used at CrossFit comp in Lake Tahoe
CrossFit sled workout at the Tahoe Event 14:
85 lb. KB Snatch
You don’t always have to go fast or heavy. Mix up your workouts for variety.
3 rounds for time
50 meter dash dragging forward
50 meter pulling sled moving backwards
Standing still – pull sled to you with a 25 ft rope
do 5 total laps with sprints in between.
guaranteed to light up your upper body and cardio.
As a backup – I like to pull bobcat tires for a speed workout.
Check out this video of the bobcat tire drag workout .
If your looking to increase your work capacity, increase your bodies abililty to heal and improve on your squat and deadlift – then you need to get a Roque Sled and get out there and start dragging.
Here are a few questions from athletes at our gym.
Question: How much weight should you pull on sled to stimulate growth? As much as you can move.
Question: Coach, why do sled drags improve recovery? Sled drags are great for recovery as it gets your blood pumping but there is no eccentric loading. The increased blood flow helps to cleanse the body and increase recovery.
Question: Where can I learn more about CrossFit? Check out the CF main website here:
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