Let's look at 4 exercises you can do on an exercise sled. Each exercise is unique, however there is a lot of overlap on the muscles each particular sled exercise is working.
Sled exercise number 1 - The standard sled push. This is typically what you think about when you're thinking about sled exercises. Your arms are straight, your core is tight, and you're driving through your toes. There are several benefits to the conventional sled push including unilateral leg work, shoulder stablization (good for rehab/prehab) core activation (rehab/prehab) and conditioning.
The second exercise you can do on a sled is the posterior chain sled push. Here you keep the arms bent and drive through the heels, keeping your front foot flat. You should feel this more in your glutes and hamstrings. This is a great way to get some unilateral hamstring work without having to do staggered stance Romanian Deadlifts.
Sled exercise number 3 - the sled drag. Sled drags are popular right now since the Joe Rogan Podcast with the Knees over Toes Guy. I like to do the sled drag by bending at my knees, walking toe to heel and fulling extending my leg with every step. I feel it in my lower quads the most when I do it that way.
Sled exercise 4 - the sled press. I don't see a lot of people doing the sled press but it's an excellent way to replicate an upright horizontal press for sports. It's also good for adding novelty to your press routine. This sled exercise will require a myriad of muscles to complete successfully including your chest operating concentrically to complete the movement.
10 Week Program - tinyurl.com/mtacrv65
00:00 - intro
00:50 - Standard Sled Push
02:15 - Posterior Chain Sled Push
03:10 - Sled Drag
04:15 - Sled Press
05:02 - Outro
25 июл 2024
