← EXERCISE LIBRARYConditioning
Backward Sled Drag
Walk backward pulling a loaded sled. Concentric-only quad work with almost no soreness, which makes it the standard knee-friendly conditioning and rehab tool.
- 01Face the sled holding the straps or handles with straight arms and the shoulders back.
- 02Sit into a quarter squat and lean back slightly against the load.
- 03Walk backward in short deliberate steps, staying low the whole distance.
- 04Keep constant tension so the sled never stops between steps.
- 05Cover twenty to forty metres per trip and rest until breathing settles before repeating.
- 01Stay low, do not stand up between steps.
- 02Push the ground away behind you.
- 03Arms are cables, they do not pull.
- 01Standing upright, which shifts the load onto the arms and takes the quads out of the drag.
- 02Taking huge steps, which loses tension and makes every step an acceleration from a dead stop.
- 03Loading it so heavy the walk becomes a stagger, which trains nothing but a bad position.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.