- Target Muscle Group
- Exercise TypeConditioning
- Equipment RequiredSled
- Force TypePull (Bilateral)
- Experience LevelIntermediate
- Secondary Muscles
Abs, Adductors, Calves, Glutes, Hamstrings, Lower Back, Upper Back
Anti-Rotation Forward Sled Walk Overview
The anti-rotation forward sled walk is a variation of the sled drag and a total body exercise. Primarily, the anti-rotation forward sled walk will target the muscles of the core and quads as you fight to stabilize the spine while dragging the sled the desired distance.
Sled drags can be an extremely beneficial conditioning exercise or they can be used as a strength building exercise depending on how you fit them into your workout routine.
Anti-Rotation Forward Sled Walk Instructions
- Load the desired weight onto the sled and attach a belt to a nylon strap.
- Loop the belt around one shoulder and allow the strap to run across diagonally across your torso.
- Setup in an athletic position with your body inclined away from the sled at roughly 45 degrees.
- March forward as you extend the legs but prevent the torso from rotating by keep some tension through your midsection.
- Repeat until you reach the desired number of steps, distance, or time.
Anti-Rotation Forward Sled Walk Tips
- If you don’t have access to a sled, you can push a car or even a plate across astroturf.
Some prefer to pull with the head down while others would rather look up. This is somewhat personal preference but it will also depend upon the individual and how they present in a resting position.
- If someone exhibits more extension bias then they may want to experiment with looking down as this will help to keep them a bit more neutral.
- If someone exhibits more flexion bias then they may want to experiment with looking up as this will help to drive more extension and keep them a bit more neutral.
- Given sled pushes/drags don’t have any eccentric component they can very beneficial to incorporate during rehab, as a method of conditioning which won’t incur excessive soreness or load joints excessively.