Backward Drag
Trains the Quads.
- Equipment
- A sled
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Face the sled and take the strap or handles in both hands, arms straight.
- Walk backwards until the strap is taut, and sit the hips back with the knees bent and the chest up.
- Drive backwards by pushing the floor away with the front of the foot, one leg at a time.
- Keep the arms straight and the strap taut so the legs do the work.
- Keep the steps short and quick and the hips low.
- Drag for the chosen distance, then let the sled stop.
Common mistakes
- Bending the arms and pulling. The arms are hooks and the legs drive; pulling with the arms is a row that goes nowhere.
- Standing tall. The hips stay low with the knees bent so the thighs push; a tall stance walks backwards without loading anything.
- Long steps. Backwards is short and quick; a long step behind lands on a straight leg and the sled catches up.
- Looking over the shoulder. Check the path before starting and keep the head in line; twisting to look behind bends the trunk.