Bear Crawl Sled Drag

How to do it

1. Attach a harness or a belt to the sled's strap and put it on, with the strap running behind you.
2. Get down onto the hands and the balls of the feet, knees bent and hovering just above the floor, back flat.
3. Crawl forward, moving the opposite hand and foot together, keeping the hips low.
4. Drive the sled by pushing the floor away with each foot and hand.
5. Keep the back flat and the hips level; the body stays low the whole way.
6. Crawl for the chosen distance, then stand up.

Common mistakes

• Letting the hips rise. The bear crawl keeps the knees just off the floor; if the hips come up it becomes a walk on hands and feet.
• Rounding the back. The back is flat and the head in line with it; a rounded back puts the strap's pull into the spine.
• Moving the same-side hand and foot together. Opposite limbs move together, as in walking; same-side movement rocks the body sideways.
• Long reaches with the hands. The steps are short; a long reach puts the shoulder out in front of the body under the strap's pull.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Glutes
• Hamstrings