Backward Sled Drag

Execution

1. Load the sled to a weight you can move for the planned distance without stopping.
2. Face the sled, take the rope in both hands, and lean back slightly with your arms extended.
3. Push through your legs with short, quick steps, driving backward and pulling the sled toward you.
4. Keep your chest up and your core braced instead of collapsing forward at the hips.
5. Cover the planned distance, then stop, set the rope down and rest before the next set.
6. If your grip or low back complains partway through, stop right there rather than dragging it out.

Quick cues

• Short steps, drive hard.
• Chest up, don't fold forward.
• Knees bent, drive through your forefoot.
• Arms long, rope stays taut.
• Exhale on every step.

Common faults

• Fault: Hunching forward at the hips instead of leaning the whole body back

  Fix: Keep the chest up and brace the core before the first step, filming from the side to check the line.

• Fault: Holding the breath through the whole distance

  Fix: Exhale audibly on every step and cut the distance in half until that breathing holds.

• Fault: Taking long lunging steps instead of short quick ones

  Fix: Shorten the stride and increase the step rate instead.

• Fault: Loading the sled too heavy to move smoothly

  Fix: Strip weight until you can complete the distance without stopping.