Reverse Sled Drag
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Sled
Primary muscle group
Quadriceps
Secondary muscle groups
Gluteus Maximus, Calves, Core
Movement pattern
Backward Walk Against Resistance
Training goal
Maximal Strength, Work Capacity
Sport
General Athletic Development
Overview
Purpose. Load the quadriceps and patellar tendon with almost no eccentric component, which allows high-volume knee-extensor work without generating soreness.
How it fits the system. A beginner-level backward walk against resistance entry in the Strength section, programmed to develop maximal strength, work capacity. Related work in the library: Trap Bar Split Squat and Trap Bar Romanian Deadlift.
Primary muscles
Quadriceps
Secondary muscles
Gluteus Maximus, Calves, Core
Movement pattern
Backward Walk Against Resistance
Equipment
Sled
Difficulty
Beginner
How to Perform
1. Face the sled and hold the straps or handles with the arms fairly straight.2. Set a low athletic position with the hips back and the chest up.3. Walk backwards, pushing through the front of the foot and extending the knee on each step.4. Keep the steps short, continuous and even for the prescribed distance or time.
Coaching Cues
Stay low, reach back with the heel and pull through to a straight knee; keep tension on the strap the whole way.
Common Mistakes
Standing tall and walking rather than extending the knee; loading so heavily that the athlete leans back and the quads stop working.
Progressions & Regressions
Progressions
longer distance, then heavier load, then single-arm or offset strap positions.
Regressions
backward walking on a slight incline with no sled.
When to Use It
When to use
as accessory work, on recovery days, or in-season when eccentric volume must be kept low but knee-extensor work is still needed.
When not to use
as the primary deceleration stimulus, since it trains the muscle but not the braking skill.
Programming
3 to 5 rounds of 20 to 40 m with moderate load and 60 to 90 seconds of rest.
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