Forward Drag with Press

How to do it

1. Face away from the sled and hold the strap's handles at the shoulders, so the strap runs back over the shoulders to the sled.
2. Step forward until the strap is taut and lean slightly forward.
3. Press the handles straight forward from the shoulders, extending the arms, which pulls the sled a short distance.
4. Step forward to take up the slack and bring the handles back to the shoulders.
5. Repeat the press and the step for the chosen distance.
6. Keep the trunk braced and the hips under the shoulders throughout.

Common mistakes

• Walking the sled with the body. The step only takes up slack; the sled moves because the arms press, not because you lean and walk.
• Pressing upwards. The press is straight forward from the shoulders; an upward press lifts the strap and the sled stays put.
• Letting the strap go slack before the press. Each press starts with the strap taut and the handles at the shoulders.
• Loading it so heavily the arms cannot lock out. The press finishes with straight arms; a sled that stops it short is too heavy.

Muscles worked

Primary

• Pecs

Secondary

• Calves
• Glutes
• Hamstrings
• Quads
• Shoulders
• Triceps