- Target Muscle Group
- Exercise TypeConditioning
- Equipment RequiredSled
- Force TypeHinge (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Adductors, Hamstrings, Lower Back, Traps, Upper Back
Sled Pull Through Overview
The sled pull through is a variation of the sled drag and an exercise used to strengthen the muscle of the glutes and hamstrings.
As you pull, the sled will put concentric tension on the muscles used – making it a perfect exercise for those rehabbing injury, as you don’t have to worry about the eccentric motion of the lift.
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.
Sled Pull Through Instructions
- Load the desired weight onto the sled and attach a large nylon strap with handles.
- Setup in a hinged position with your knees slightly bent and the nylon strap positioned between your legs.
- Extend your hips and squeeze your glutes while maintaining a neutral spine.
- Take a few steps back until you again have sufficient tension on the handles and repeat the hinge patterning.
- Repeat until you reach the desired number of repetitions, distance, or time.
Sled Pull Through Tips
- Keep some tension through your midsection as this will prevent you from overextending as you extend the hips.
- If you don’t have access a to sled, you can push a car or even a plate across astroturf.
- Keep a neutral spine by pushing your hips back and keeping a soft bend in your knees.
- “Let your chin follow your chest” - in other words, allow the gaze to fall as the torso inclines forward. As you extend the hips and return an upright position your gaze can move up again.
- 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.