Sled dragging is one of the best ways to increase work capacity, strip off excess bodyfat and build lean muscle mass out there! While traditional cardio is boring and can be jarring on the joints, sled dragging is a brutally effective way to get in "fight shape" while saving your joints and actually helping with recovery.
Because there is no eccentric when dragging the sled, you will get little to no soreness and recovery is not compromised...
meaning that you use this powerful tool up to 5 or 6 times a week for various purposes if you wanted! Sled dragging has been recently made popular by the likes of powerlifting coach Louie Simmons, who learned many of his strength and conditioning secrets from Eastern European lifters...
one of which was heavy sled dragging to assist their squats and deadlifts.
Louie found that the European lifters were in excellent shape, and that actually allowed them to post higher powerlifting totals.
Besides powerlifting, sled dragging can of benefit to any athlete - especially grapplers and mma fighters.
From long duration dragging to short interval bursts, the dragging sled has its place the combat athletes arsenal.
Here are 12 of the best dragging variations for both the upper and lower body: 1.
Forward Dragging 2.
Backward Dragging 3.
Lateral aka Step Over Dragging 4.
Pull Throughs 5.
Forward Presses 6.
Rows 7.
Face Pulls 8.
Explosive High Pulls 9.
Explosive Scarecrows 10.
Leaning Tricep Extensions 11.
Flyes 12.
Upper Cuts Try putting a handful of the above in a circuit for an awesome full body workout, or pick 1-3 and work them for timed sets in 5-10 minute range a piece for insane muscular endurance!