Backward Drag

Also called sled drag and reverse sled drag.

Works

Quads, plus calves, forearms, glutes, hamstrings and lower back

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.

1. Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.

Cues

• Lean back against the strap.
• Short steps, heel to toe.
• Keep the chest up.

Common mistakes

• Bending at the waist.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.