How To Backward Sled Drag

Hey EarthFIT fam! Today, I’m gonna cover an exercise that we frequently see done incorrectly in the gym. And that is a backward sled drag. Let’s get right into it. So whether you’re train here at EarthFIT or train in another facility where you implement a sled, a sled drag is a fantastic movement, it’s really good for strengthening the lower body, but also correcting upper body posture. Really get us kind of using a lot of these muscles we don’t activate in daily life. There are some common mistakes that we’re gonna cover those today. Okay. The first thing, whenever we go up to the sled and we’re about to perform a sled drag which would look like this, right? You come back just like that. That’s how you do a sled drag; it all starts kind of with your setup.

You wanna make sure that your hands aren’t way down here and we gotta lean forward to get ’em.

They also shouldn’t be way up here. It’s more with a sled drag, It’s more towards the top, but it’s not all the way resting at the top. Okay. Like this. So make sure we grab that nice and firm here. Grab this too. Actually, squeeze that handle there. From there, drop the hips. Okay. Drop the hips. Like you’re being a squat.

And now actually, when I’m in this position, I’m squeezing my glutes forward just a little bit engaging my core. So from right here, this is a good starting position. Also squeeze the shoulder blade together. I’m not when I’m performing the movement, I’m not just kind of grabbing onto it. Only focusing on my grip. I’m actually trying to pull my shoulder blades together the entire time. Just like similar to a row. We wanna imagine there’s somebody with their hand behind their back or like a pencil. 

And I’m really squeezing back there. So we grab it right here, squeeze right here. And then we might keep a tall chest, like not stress. The importance of keeping a tall chest. As you do this, you do that by pulling back the entire time. Okay. We want this to correct. Often what we’ll see is we will kind of come up to it. Their hands will be on top. They’ll be hunched over and then they’ll start like a drag like this and get hunched forward. Remember, grab firmly here, squat down, chest up.

We’re going back short quick steps. In most instances, if you have something like a TRX handle, this can actually make this movement a little bit easier. Same concept. I squeeze this. I sit down, I lift my chest, pull my shoulder blade back together and then walk backwards. So if you just take away anything from this video, grab this firmly, pull those shoulder blades back. That’s gonna fix most people’s issues with this movement. So those two things grab the handles firmly, squeeze the shoulder blades together, lift up the chest. All right, that’s all I have for you guys today in this video, hope that you guys found value in the sled drag. if you liked it, you wanna see more of these. Shoot me a message. And gimme a thumbs up. If you loved it, shoot me a message and gimme a heart that is all for today as always, stay strong.

-EarthFIT Coach Sam