Power Sled Rear Drag

Muscles worked

Setup

1. Attach a heavy-duty rope or strap handles to the base of the sled.
2. Face the sled and grip the handles firmly with a neutral grip, stepping back until the straps are fully taut.
3. Position your feet hip-width apart and lower your hips into a partial squat (athletic stance).
4. Engage your core and pull your shoulder blades back to create a rigid upper body.

How to do it

1. Begin walking backward by taking small, powerful steps, driving through the balls of your feet to move the sled.
2. Exhale forcefully with each step to maintain intra-abdominal pressure and power.
3. Maintain a steady, rhythmic tempo, ensuring the sled moves in a smooth, continuous motion.
4. Keep your arms fully extended or slightly flexed, using your lats and traps to stabilize the weight.

Form checklist

• Keep your chest up and avoid rounding your spine or shoulders forward.
• Ensure your knees stay aligned with your toes and do not cave inward during the drag.
• Maintain a consistent hip height; do not stand up as you get tired.
• Keep constant tension on the rope to prevent the sled from jerking.

Pro tips

• Focus on 'pushing the floor away' with your forefoot to maximize quad and calf recruitment.
• Keep your shoulder blades retracted and depressed to fully engage the lats and trapezius throughout the movement.

Make it harder

• Increase the weight load to emphasize maximal force production and adductor/glute strength.
• Lower your center of gravity into a deeper squat position to increase the mechanical disadvantage and time under tension for the quads.

Frequently asked

What muscles does the power sled rear drag work?

The power sled rear drag primarily targets the adductors, calves, glutes, hamstrings, lats, quadriceps, and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the power sled rear drag?

The power sled rear drag uses sled machine.

Is the power sled rear drag good for beginners?

The power sled rear drag is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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