Sled

“That's right. All right. Next up, sled work. All directions of sled work. So we'll just, I'll just talk about the most commonly, the most common way that someone will use a sled is by pushing it forward. It's one of the only exercises that you do in the gym where you're using resistance in a strength training way and you're connecting everything from your foot to your upper body.”

“So, you know, when I do a barbell squat, my feet are flat. When I'm pressing, when I'm driving a sled, I'm pushing through my toes and I'm strengthening the muscles in my feet, all the stabilizing muscles of my ankle, my calves, and then all the way up the kinetic chain to my upper body, which also has to stabilize, including my core to push that weight.”

“also has to stabilize, including my core to push that weight. I remember when Joe DeFranco was championing sled work back in the day and saying, you guys, this carries over to the field. And he was training some of the best athletes at the time, football in particular.”

“No. But I could absolutely have her push. She could push a sled right away. She could walk. She could push a sled. Right away. But you could also take an advanced lifter, have them push a sled, and it's appropriate. Right. This is why I think it's got one of the greatest ROIs for the least amount of risk.”

“I'm hidden walkers now. I was just thinking of that. Oh, wow. And by the way, all directions. So lateral sled drags. Maybe the most underrated way to use it. Oh, cured my hip pain. Literally, I did four weeks of lateral sled drags, fixed my hip pain completely.”

“Like, what is going on? And all I did for four weeks was sled work. And I'd start with lateral sled drags, completely fixed my hip pain. Well, you see what was deficient in your programming. Yeah. You know, and it's, it's one of those. Yeah, you don't consider that until you actually put yourself through that range of motion and you're like strengthening that pattern.”

“on there because we've gotten so busy in here. I can't do sled drags in here anymore. Just we have so many little clients. Yeah, that I don't want to disrupt what they're doing. And I remember how good I felt when I was doing lateral sled drags.”

“And it's one of the things that contributes the most to soreness and recovery. Sled work is one of that, one of those interesting exercises where you can kind of do it really frequently. Yeah. You can add volume to your program with a sled, like pretty easily. Pretty easily. And it doesn't, I mean, it'll add a little bit of recovery, but not much.”

“Like if you're really good about the big four, you're missing out on lateral strength and stability. That's why side, that's why sled drags, lateral sled drags were so good for me because I get really stuck in that, you know, bench, deadlift, squat, kind of whatever. And Cossack squats, squats are amazing.”

“a knees over toes guy thing okay all right his his page is phenomenal that guy i'll go to the yeah the 24-hour fitness and burnout their treadmill yeah yeah you can do that or you could use a sled you know we do it with a sled here you know you put the sled you put like a waist strap and you just back up and pull the sled it doesn't have to be a lot of weight it's not a weight thing right it's”

“got it's you're like in a lunge i guess actually during a lunge the knee goes over the toes you have the resistance on the back and then you're pushing and essentially doing the same thing as probably walking back with the sled band is attached in the front or in behind the front so resistance is pulling you forward okay And you're lunged over the”

“then you do the sled and you push the sled or you do backwards on the sled and it's got varying resistance and you do them in these 50 second, 40 second and then 30 second sprints.”

“It's all exhaustion stuff. It's all sprinting. It's not like the kettlebell stuff. This is all high altitude, and it's all like maximum intensity on the air dyne bike, maximum intensity on the sled, maximum intensity on the kettlebell cleans. You're beating yourself up because you're only doing it for 50 seconds or 60 seconds, 40 seconds, and then 30 seconds.”