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locomotion
Sled Pull
Search GoogleSled Pull is a beginner locomotion exercise using weighted sled and rope. It primarily trains back and quadriceps. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- back, quadriceps
- Secondary
- biceps, calves
- Equipment
- weighted sled, rope
- Mechanic
- compound
Setup
- — Prepare the weighted sled and clear the movement area.
- — Set your stance, grip, and starting position before beginning sled pull.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep tension on the rope and walk backward with controlled steps.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the locomotion.
- — Keep tension on the rope and walk backward with controlled steps.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo sled pull
Regressions
- — Supported or reduced-range sled pull