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Sled Drag - Backward

IntermediateStrengthTier T3

Walk backward while dragging a sled. Builds leg strength, particularly quads, while keeping spine in an upright position.

Targets: Lumbar Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

sled

Gym

  • sled + strap or belt (No safe home substitute has been reviewed yet.)

No equipment? Try: Resistance band walking backward

Dosage

4

Sets

4

Reps / Time

120 sec

Rest

drag 20-40m per set

Tempo

Step-by-Step Guide

Set up

  • Load sled with appropriate weight
  • Attach strap or handles to sled
  • Hold handles or wear harness/belt
  • Face the sled, standing tall

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Stand tall facing the sled

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Take a step backward with one foot

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Drive through that foot

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Drag the sled toward you

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Continue walking backward

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Keep torso upright throughout

Breathing

  • Breathe rhythmically with steps

Form Cues

  • Stay tall, don't lean forward
  • Reach back with each step
  • Drive through your whole foot
  • Keep tension on the sled

Common Mistakes to Avoid

  • Leaning too far forward
  • Steps too short
  • Arms doing too much work
  • Looking down instead of where you're going

Safety Information

Look where you're going. Clear the path behind you.

Progressions

Heavier weight, longer distance

Regressions

Lighter weight, shorter distance

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.