← EXERCISE LIBRARYConditioning
Sled Row
Pull the sled toward you hand over hand or by stepping back and rowing. Builds upper back strength-endurance with no eccentric load on the shoulders.
- 01Attach a long strap to the sled and walk back until it is taut.
- 02Set a low stance with the hips back, chest up and shoulder blades pulled down.
- 03Row the strap hand over hand, pulling the elbow past the ribs each time.
- 04Keep the trunk still so the pull comes from the back rather than a whole-body lean.
- 05Continue until the sled reaches you, then walk back out and repeat for three to five rounds.
- 01Elbows past the ribs.
- 02Shoulders down and back before every pull.
- 03Chest stays over the front foot, no rocking.
- 01Leaning back with each pull, which turns a back exercise into a whole-body sway and loads the lumbar spine.
- 02Shrugging on every rep, which loads the upper traps instead of the lats and rhomboids.
- 03Pulling with the elbows flared wide, which shifts work off the lats and onto the rear shoulder alone.
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.