SHIFT Fit
Backward sled drag
Backward sled drag: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Face sled holding straps with arms long.
- Walk backwards pulling sled steadily. Keep lane clear and avoid sudden jerks.
- 4 bouts × 10s; 50s rest between bouts. Use manageable resistance and a clear working area; no all-out effort. Keep breathing; stop a bout if position or control is lost. Keep lane clear and avoid sudden jerks.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 4 bouts × 10s; 50s rest between bouts. | full gym |
| intermediate | 5 bouts × 15s; 60s rest between bouts. | full gym |
| intermediate | 4 bouts × 20s; 70s rest between bouts. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Jerking the straps; rounding the back; continuing when the lane is obstructed. Exercise check: Keep lane clear and avoid sudden jerks.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.