Sled Drag

1. Begin by loading an appropriate weight onto the power sled. The amount of weight will depend on your strength and the specific focus of the exercise (strength, power, or speed).

2. Stand in front of the sled with your feet shoulder-width apart.

3. Bend at the hips and knees to lower yourself into a squat position while keeping your back straight.

4. Place your hands on the vertical poles or handles of the sled, ensuring a firm grip.

5. Drive through the balls of your feet and extend your legs to push the sled backward.

6. As you start moving, focus on a strong leg push in each step, moving quickly while maintaining control of the sled.

7. Continue pushing the sled backward for the prescribed distance or duration. Keep the movement steady and use your leg muscles to generate power.

8. To stop, gradually reduce the force of your push and come to a controlled stop. Avoid abrupt stops as they can cause injury.

9. Rest as needed between sets, according to your training plan.

Safety and Tips: Warm up adequately before this exercise to prepare your muscles and joints. Maintain proper form throughout the exercise to avoid injury. Choose a weight that allows for control of the sled without compromising form. Start with a lighter weight to practice the movement before adding more resistance. Incorporate this exercise into your routine to build lower body strength and improve speed and power for athletic performance.

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