Endless Sled Dragging Variations!

That Will Dramatically Improve Your Performance!

Whether you're a combat athlete preparing for your next big fight, or a weekend warrior looking to take your fitness to another level, sled dragging is definately a MUST HAVE in your arsenal! Great for strength training, energy system work, and recovery, the sled is a great tool that will push your gpp (general physical preparedness) to the limit!

Here's an article by Zach Even-Esh detailing some of the variations that he uses with his athletes -

The first time I started sled dragging I was hooked from the start. I loved dragging around weights, pushing my lower body to work harder and harder while onlookers gawked with jaws dropping saying “What the hell is that moron doing?!?!?”. Little did they know how effective sled training could be for any athlete or power lifter. Then again, little did they know about anything with regards to training!

I started off using a shoulder harness, a cheap one at that. It was not one of the $ 200 shoulder harnesses either! I basically walked forwards the entire time. I started with one plate and worked up to a plate and a quarter. This was plenty, especially on grass. In addition, I did much more than a few trips of 200 feet. I would drag the sled for a good 15 – 20 minutes across the grass area at the local park.

Shortly after starting to use the sled I called Louie and we spoke about sled work for myself and young athletes. I switched to using the belt for sled dragging instead of the harness to help work the hams and glutes more effectively. I then started to experiment with more sled work after I purchased a rope that is used for water skiing (the rope is split with two handles, shaped like the letter Y). I began doing all sorts of rows, presses, rotational movements, standing ab work, tricep extensions, pull throughs and more. You name it I did it. I basically thought of all the exercises I could do with free weights and bands and used them with the sled.

I also had my younger athletes perform sled work for 10 – 12 minutes per workout and they loved it. They were having a blast, worked the heck out of their posterior chain as well as improved their GPP dramatically. Here is a list of the sled exercises we choose from, constantly rotating and switching them around to avoid boredom and speed the progress:

Forward drag with strap around belt
Backward drag with strap around belt
Side (lateral movement) drag with strap around belt
Side drag while crossing feet over with strap around belt
Bear Crawls done for speed with strap around belt
Walking lunges with strap around belt
Standing Chest press with the split rope (done with elbows in and neutral grip)
Standing Chest press with the split rope (done with elbows out and palms facing down)
Forward lean tricep extension with the split rope
Standing pulldown abs with split rope (done exactly as you would if using a cable or band apparatus)
Pull throughs using the split rope
Forward walking with the rope in pull through position (sumo walks)
Forward walking with arms extended in front (walk with high knees for extra variety)
One arm chest presses (alternate left and right one rep at a time)
Forward drag with split rope, hands behind back
Backward drag with split rope, shoulders retracted slightly if weight is light enough
High pulls using the split rope
Rows to chest with split rope
1 arm rows using split rope
1 arm rows with rotation
Rotational pulls (complete designated reps for one side, then switch to the other side) – start with the rope down by knees and then explosively rotate up and across body
Reverse Fly variations (using light weight / empty sled) – we call these the I, Y & T pulls, since you move your arms in the shape of these letters. These are great for working the smaller muscles of the upper back and deltoids and do not require heavy weights.
This may not even be a full list as I am sure I have forgotten more than a few of the exercises we do. With regards to program design and how to incorporate the sleds, I have experimented with a lot of variations. With that in mind, we are all different and respond differently to certain things. So experiment yourself and see what you like best and what works best for you.

I personally like to do a variety of dragging, pushing and pulling using a weight ranging from a plate and a quarter and sometimes up to two plates and a quarter. I might simply use one 45 lb. plate and walk for 30 minutes through the park. The sled work might be done first or last in a workout, or, the sled work alone might be the entire workout!

For the younger athletes, I like to keep them moving with moderate weights on the sled as opposed to taking a trip of 200 feet and then resting. There is nothing wrong with being in shape, and most young kids are in horrible condition. We all know how profound an effect improving their GPP can have on their ability to perform better.


Another benefit for sled work is that it can be a form of Dynamic training. When they press, pull or rotate the sled, they can do so in a very explosive manner. The sled should slide across the grass and the strap or rope should get loose at the completion of the movement. This looseness in the strap shows that they moved the weight explosively. Also, this is a very safe form of dynamic training since they do not have to worry about the eccentric phase of the exercise. A word of caution, make sure your rope or tow strap is long enough so when you pull, rotate or push the weight, the sled does not hit your feet or ankles.

The dynamic work with the sleds is a great way to teach the younger athletes how to explode when moving. The young athlete can see the sled shoot across the grass when they explode, or it may barely move if the weight is too heavy (or perhaps they did not explode). This allows them to understand the principle behind exploding through a movement and creating speed / force.

Sled training is also very economical and can be applied to large groups such as Football teams. A few sleds can go a long way in improving the performance of a team. You can get five sleds, form five lines or have kids partner up and perform 5 reps per exercise and then switch off after every five reps. The sled dragging can be done in relay races moving forwards, sideways and backwards after they have done their pressing and rowing movements and any other exercises you chose for that day.

Your ability to benefit from sled training is numerous. Take advantage of the sled work and use the sleds on a regular basis, at least once a week. Whether you are an athlete, coach or power lifter the sled will find a great place in your workout. Don’t be lazy either. The sled requires you to move your body which will push your GPP up quickly. If you are out of shape it will show when you train. Your training partners will eat you alive and you will look like a pansy getting your ass kicked all over the place! Who wants a training partner that can’t hang when the training gets tough? That’s right, NOBODY wants a training partner like that! Catch my drift?

Especially for the athletes or coaches, how many teams or individuals are using sleds regularly? Probably not too many teams use the sleds regularly if at all. Imagine how much stronger your team can get from doing group training with the sleds. Also, do not wait until summer workouts begin to start implementing sled work. Consistency is key just like it is in all aspects of training. So get your ass out there and start dragging some sleds!

To get even more from Zach, be sure to
Get His Underground Strength Manual!