Sled dragging is a physical activity that strengthens multiple muscle groups, improves weight lifting, GPP, and speed training. It’s a constructive alternative to building muscle with weights and machines, and can be done outdoors. It’s also a great way to add variety to outdated exercises.
Sledding is a physical activity that involves pulling a sled forward, backward, or to the side while running or walking across pavement or grass. The sled is usually a metal plate or car tire loaded with weights or left empty and attached to a rope with handles or a pulling harness. The sled drag strengthens several muscle groups simultaneously. It also improves weight lifting, general physical preparation (GPP) and speed training. This form of exercise can also be a constructive alternative to building muscle with free weights or machines and allows the athlete to exercise outdoors, try something different, and face a new physical challenge.
One of the biggest benefits of the sled pull is that you can strengthen a variety of muscle groups in a single exercise, maximizing your workout time. By dragging the sled backwards, the athlete can work the muscles of the thigh, lower back, shoulders and forearms, as well as improve grip strength. The forward sled drag works the back of the leg, buttocks, forearm, and also improves grip strength. Most athletes and coaches feel that dragging a sled a short distance with a challenging amount of weight increases the amount of free weight or machine weight an athlete can later lift.
General fitness is a form of complete physical conditioning that includes aerobic endurance, strength, flexibility, and endurance. Weightlifters will sometimes focus so much on building muscle that their GPP drops. Towing a sled long distance or for a long time with no weight or a small amount of weight is a great form of GPP training. Combine a challenging aerobic workout with muscle strengthening and endurance development. Sled pulling for a long period of time or over a long distance is also a great exercise for days off or as a recovery period during intense training.
Increased speed of certain movements is necessary for success in many sports. The sled drag is a great way for athletes to learn to explode through a movement and strengthen this skill. Placing a moderate amount of weight on a sled and exploding through a movement over and over again is helpful because the athlete sees and often hears the sled respond physically. The sled pull is also a great way to add variety to outdated exercises. Using the sled drag to build muscle and strength in a new and challenging way outside of the gym can reinvigorate an athlete’s commitment to fitness.
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