5 Incredible Sled Exercises

Get Stronger & Faster!

Show & Go Muscles. That’s what we are after with these 5 sled exercises.

What am I talking about?

Simple.

Show Muscles are the muscles in the front of your body. They are the beach muscles. Your pecs, quads, biceps, shoulders…etc. Yeah these are the muscles for “show” you know…. for chicks and lookin’ jacked.

Go Muscles are the important ones. The go muscles are the muscles we have on our backside that truly move our bodies, allow us to make breaks (stops) and the muscles that save us from injuries. Think of your glute and back muscles. This is our foundation.

These Incredible 5 sled exercises you are about to do nail both the “show” and “go” muscles. A prime example of a person with show & go muscles is Rob Gronkowski. Looking at him definition wise the guy is shredded. He definitely has the “show” muscles. Watch him on the field and you will see nothing but explosiveness, quickness and big time “go” muscles.

So how can you develop that kind of definition and explosiveness? With these 5 incredible sled exercises.

1. Sled Push to Plank

How you do it:

• Load a sled up with an adequate amount of weight
• Staying low and in a good athletic position (chest up, back flat, core engaged) push the sled as fast as you can for: 30 seconds
• Immediately after pushing the sled drop down to the ground and hold a Front Plank (never hit your knees) for: 45 seconds
• That’s 1 round
• Repeat that sequence for 5 rounds.

What it works: The Show Muscles

By staying in a low stance and driving your legs you are seriously developing the quads, core and all of the muscles on the front side of your body. Your core is going to be taxed like no other and that is what we want! This one takes discipline and heart to complete. Lock in, grind and keep exploding the entire 5 rounds.

2. Sled Push to Sprint

How you do it:

• Load a sled up with an adequate amount of weight
• Staying low and in a good athletic position (chest up, back flat, core engaged) push the sled as fast as you can for: 10 yards
• Immediately at 10 yards slide your body to the right or left and go right into a 20 yard sprint
• Rest for 1:00 minute
• Repeat that sequence for 4 rounds.

What it works: Show muscles and sprint form

The sled is the ultimate tool for teaching you how to drive your feet straight into the ground with a hard force. By driving the sled with the weight you are telling your brain and muscles to really drive your feet into the ground in a straight and powerful manner. By going right into the sprint you are tricking your brain and muscles because they will still be thinking that they are driving the sled. Boom! Your “show” muscles develop and your sprint form will improve.

3. Sled Reverse Drag

How you do it:

• Load a sled up with an adequate amount of weight
• Staying low grab the sled and backpedal as fast as you can
• Drag the sled for: 30 seconds staying low with your back flat the entire time

What it works: The Go Muscles

This one is an absolute crusher of the hamstrings and your entire backside. You are going to seriously develop your hamstrings, spinal erectors, calves and all of the muscles you use when you make your breaks, cuts and of course when you backpedal.

4. Battle Rope Slams to Pull

How you do it:

• Load a sled up with an adequate amount of weight
• Get a battle rope (I use the new 50’, 30 pound one from Gronk Fitness Products) and tie it through a sled.
• Staying low and in a good athletic stance go as hard as you can with single arm waves for: 20 seconds
• Immediately at: 20 seconds go right into pulling the sled towards you using the ropes for: 20 seconds
• Back it up and go back to the rope handles
• Repeat that sequence 3 more times

What it works: The Go Muscles and full body conditioning

This one really trains your cardio-respiratory system and all of your pulling muscles at the same time. What I love about this one is that it forces you to learn how to keep your core stable when you are tired. Every time you pull the sled you are training your backside aka the “go ” muscles. Doing that is tough by itself but adding in the pre-fatigue of the battle ropes is a whole new level.

5. Lateral Sled Drag

How you do it:

• Load a sled up with an adequate amount of weight
• Get a battle rope and tie it through a sled.
• Face the sled perpendicularly and grab the handles to the rope slightly leaning away from the sled
• Staying low, drive your feet into the ground keeping them perpendicular for: 30 seconds
• Rest for: 10 seconds
• Flip your body around and face the other direction
• Repeat the same process going the other way.
• Do this for 4-5 rounds.

What it works: The Go Muscles and making your cuts

This one is a gem. I’ve had so many athletes increase their ability to really drive their feet into the ground at the right angle and come out making mind blowing cuts that leave their opponents on the ground. When you drag the sled laterally you are teaching your leg muscles to really drive into the ground at the right angle with a good amount of force. As you go onto the field your body will remember this and allow you to make those Barry Sanders type cuts.

Give these a shot to day and get those “show”& “go” muscles like Rob Gronkowski!

The sled I am using in this video is the brand new Professional Driving Power Sled Red from Gronk Fitness Products.

I really like the handles, framework and smoothness that this sled brings.

Chase It!

Ben Boudro, MS, CSCS

Strength and Conditioning Specialist Ben Boudro is the owner of Xceleration Sports in Auburn Hills, MI, an 8500 sq. ft facility that offers sports-specific training for youth, high school, collegiate and professional athletes. . Prior to owning his own facility, Ben spent 2.5 years as a collegiate strength and conditioning coach at Michigan State University. A five-year member and team captain of the MSU Wrestling Team, Ben holds a Bachelor’s Degree in Kinesiology specializing in Health Promotion, a Master’s Degree in Exercise Science and holds Strength & Conditioning certifications with the NSCA and CSSCa.

Website: xcelspeed.com
Blog: benboudro.wordpress.com