Get Stronger and Faster: Top 5 Exercises with Weight Sled

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Weight sled exercises target your show and go muscles – the muscles found in the front and back of your body. Adding weight sled to your workout routine can do wonders for both your show and go muscles, the muscles you show off during summertime at the beach – abs, biceps, quadriceps, and pectorals, and the muscles that work together make your body stable and strong. 

Weight Sled in Power Training 

In power training, it’s important to include a weight sled workout in your routine. If you are a beginner, start by replacing your secondary exercises with power moves. Another thing in power training, a great amount of energy and motor unit recruitment is required of your body to perform. As you progress, both your energy and motor unit recruitment decline, so full recovery is equally important. Remember to take proper rest after every workout. 

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Weight Sled Workouts to Try 

The Lateral Sled Drag

Preparation

  • Start by loading your weight sled with enough weight to get it working efficiently. 
  • Take a battle rope and make a knot tying it together with the weight sled. 
  • Position the equipment at a perpendicular angle and attach the handles to the rope. 
  • Position your body a few inches away from the weight sled 
  • Keep your feet flat on the ground. Take a 10-second rest and then begin again. 
  • Switch to another direction and repeat the same process the other way for five more rounds. 

Just like any other workout, it takes several practices to master the routine and gain muscle memory. This exercise is excellent for increasing one’s ability to keep their feet on the ground leaving their opponents unable to beat them. Follow these steps to train your leg muscles to push into the ground at the right angle with sufficient force. 

 

The Battle Rope Slams to Pull

This workout is perfect for full-body conditioning, focusing on your Go muscles and cardio-respiratory system. This enables you to learn to keep your balance even after the tiring drill.  

How to get started: 

  • Load your weight sled with enough weight to get it working efficiently. 
  • Take a battle rope, preferably around 50ft & 30 lbs., and make a knot tying it together with the weight sled. 
  • Keep your body low and push as hard as you can with single-arm waves. Do this within 20 seconds only. 
  • Quickly after, keep gripping the ropes while you pull the weight sled towards you.  
  • Switch to the rope handles and repeat the process up to three times. 

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 Sled Reverse Drag

 Targeting your Go muscles, this workout will develop your hamstrings, spinal erectors, calves, and other muscles. 

How

  • Load up your weight sled with a sufficient amount of weight. 
  • Keep your body low when grabbing the sled. Do multiple backpedals as fast as you can for 30 seconds.  
  • Maintain your position. 

 

Sled Push to Sprint

This one is for your show muscles and sprint form. By doing this exercise, you are training your body, brain, and muscles to keep your feet solid on the ground. As a result, you will develop your show muscles and improve your sprint form altogether. 

  • Load up your weight sled with a sufficient amount of weight. 
  • Stay low but in an appropriate position when pushing the weight sled. Do this as fast as you can for 10 yards. 
  • Quickly switch to the other side and go for 20 more yards. 
  • Take a short break and repeat. 

Give it a shot today and persist until you achieve your goals. You’ll be surprised by how quickly and greatly you’ll improve in no time