- Target Muscle Group
- Exercise TypeConditioning
- Equipment RequiredSled
- Force TypePull (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Adductors, Calves, Glutes, Hamstrings, Lats, Lower Back, Shoulders, Traps, Upper Back
Target Muscle Group
Reverse Sled Drag Overview
The reverse sled drag is a variation of the sled drag and a total body exercise.
As you drag, the sled will put constant tension on the muscles used to pull and drag for the desired length.
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.
Reverse Sled Drag Instructions
- Load the desired weight onto the sled and attach a set of handles with a nylon strap.
- Setup in an athletic position with your body inclined away from the sled at roughly 45 degrees and your arms extended.
- Drive the sled forward by extending each leg and flexing the quad.
- Repeat until you reach the desired number of steps, distance, or time.
Reverse Sled Drag Tips
- For reverse drags ensure that you keep tension through the upper back and don’t allow the shoulder blades to excessively protract as this will cause the upper back to round.
- 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.