Fit Tip: Sled Workout

Posted On Feb 14, 2020 By Lisa Traugott

A man performing a sled workout.

In honor of the snow and coldness, here’s a sled workout you can do, in a nice, heated gym. Using a sled will work your entire body with an emphasis on working your legs. If you use lighter weight you the focus will be on building your endurance, while heavier weights will increase your power and strength. Here’s a tip – if you want to work your quads more, push through your toes; if you want to work your glutes and hamstrings more, push through your heels.

Sled Drag

This is a great exercise to work your glutes, hamstrings and calves. Hook straps to the sled. Stand facing away with the sled behind you, holding the straps taut over your shoulders. Lean forward and stay low and you drag the sled behind you, keeping your back flat and your core engaged. Do 4 sets x 15 meters.

Sled Push

Load the plates as heavy as you can go. Place a hand on each pole and outstretch your arms. Push the sled from your start point to as far as you can go sprinting for 5-10 seconds. Going heavy will help you develop strength and power, especially in your quads. If you want to work on endurance, go with lighter weight and push for speed. Do 4 sets, sprinting 5-10 seconds.

Sled Row

This is a great exercise to work your back. Hook straps to the sled. Facing the sled, stretch your arms out to grab the straps. Lower yourself into a squat. Pull the straps toward you in a row, pushing your elbows past your ribs. Take a few steps back and repeat. Do 3 sets x 10.

Sled Pull

Attach battle ropes to the sled and walk away from the sled. Facing the sled, lower yourself into a squat. Pull the rope toward you until you bring the sled all the way to where you are squatting. You can also start this exercise with rope slams for 20 seconds to get more upper body and cardio into your workout. Do 3 sets x 15 meters.

Sled Workout

Exercise Set/Reps Rest
Sled Drag Do 4 sets x 15 meters 30 seconds
Sled Push Do 4 sets, sprinting 5-10 seconds 30 seconds
Sled Row Do 3 sets x 10 30 seconds
Sled Pull Do 3 sets x 15 meters 30 seconds
Weights on a gym sled

Remember to listen to your body and only go as heavy as you can maintain proper form. Sled exercises are fun and can be done whether you are a beginner or a NFL player.


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