Our website is supported by our readers. We sometimes earn a commission when you click through the affiliate links on our website at no extra cost to you.
It’s that time of year again – the snow is falling, the mercury is dropping, and all you want to do is curl up in a blanket with a hot cup of cocoa. But just because the weather is colder doesn’t mean your workout routine has to suffer. In fact, sled workouts are a great way to get in a killer workout while also enjoying the winter scenery.
Sled workouts are a great way to build muscle and strength, as well as lose fat. And because they are low-impact, they are also a great way to recover from other, more strenuous workouts.
Here are some of the best sled workouts for muscle, strength, fat loss, and recovery:
This is a great all-around sled workout that will get your heart pumping and your muscles working. To do a sled push, simply attach a sled to a heavy object (like a weight plate) and then push the sled across the floor.
A sled push is a great way to add an extra challenge to your workout routine. It is a simple exercise that can be done with just about any type of equipment that you have available. All you need is something to push and something to hold on to.
Here is a step-by-step guide to performing a sled push:
- Start by placing your sled in front of you. You can use any type of sled, but a weight sled is ideal.
- Next, position yourself behind the sled. You will need to be in a low squat position with your feet shoulder-width apart.
- Place your hands on the sled and begin to push. You will need to use your legs and glutes to push the sled forward.
- As you push the sled, keep your back straight and your core engaged.
- Push the sled until it is a few feet in front of you and then return to the starting position.
- Repeat the exercise for the desired number of repetitions.
You can do this for distance or for time, and you can also increase the weight of the sled for an extra challenge.
There are many benefits to sled dragging, including improved speed, power, and conditioning. It is a great way to build up leg strength and endurance, as well as improve your anaerobic capacity.
To perform a sled drag, you will need a sled and some weight (either plates or sandbags). You will also need a space to drag the sled, such as a track or field. Start by attaching the weight to the sled, then position the sled at the start of your chosen space.
To begin the exercise, simply start walking forward while dragging the sled behind you. You can go as fast or slow as you like, but make sure to keep good form and avoid rounding your back.
Sled dragging is a great exercise for athletes of all levels. It can be used as a warm-up, recovery, or conditioning tool.
This type of exercise can be performed with either a light or heavy sled, depending on your fitness level and goals.
To perform a sled sprint, start by positioning the sled in front of you. If you are using a light sled, you can grasp the handles with your hands. If you are using a heavy sled, you may need to position the sled behind you and grasp the handles with your arms extended. Once you are in position, begin sprinting forward. Push or pull the sled as you sprint for the desired distance.
The number of reps you perform will depend on your fitness level and goals. If you are new to sled sprints, start with 2-3 sets of 10-15 reps. As you become more comfortable with the exercise, you can increase the number of sets and reps.
Sled sprints are a great way to build lower body strength and power. They can also be used as a cardiovascular conditioning tool. When performed with a heavy sled, sled sprints can also help build muscular endurance.
Sled Reverse Lunge
A sled reverse lunge is an explosive movement that targets the quads, hamstrings, and glutes. It is a great exercise to perform for both power and strength development.
To execute a sled reverse lunge, set up a sled with a moderate weight load attached to it. You will also need a set of cones or markers to delineate your working area. Place the cones approximately two feet apart.
Start by standing behind the sled with your feet shoulder-width apart. Step one foot back and lunge down so both knees are bent at 90-degree angles. Your back knee should be close to touching the ground. From this position, drive through your front heel to explosively stand up and reverse the motion, bringing your back leg forward to the starting position. That is one rep.
Perform 3-5 sets of 6-8 reps on each leg, with 45-60 seconds of rest in between sets.
A sled push/pull is a great way to get a full-body workout in a short amount of time. You can use a sled to push or pull weights, or even your own bodyweight, for a variety of different exercises.
To do a sled push/pull, you will need a sled and some weights. You can use a variety of different weights, depending on your fitness level. Start with a light weight, and gradually increase the amount of weight as you get stronger.
To push the sled, simply place your hands on the handles and push it forward. You can push it as far as you can, or for a set distance. To pull the sled, place your hands on the handles and pull it backward. You can also do a combination of both, alternating between pushing and pulling the sled.
Perform 3-4 sets of 8-12 reps, depending on your fitness level. If you are new to this exercise, start with 3 sets of 8 reps. As you get stronger, you can increase the number of sets and reps.
Sled Farmer’s Carry
The sled farmer’s carry is a great way to build strength and endurance in your shoulders, legs, and core. Here’s how to do it:
- Attach a rope or strap to a heavy sled or tire.
- Place the sled in front of you and grab the rope with both hands.
- Brace your core and keep your back straight as you lift the sled off the ground and walk forward.
- When you reach the end of your desired distance, turn around and walk back to the starting point.
- Repeat for 3-5 sets.
The number of reps you perform will depend on your fitness level and goals. If you’re looking to build strength, perform 3-5 sets of 5-10 reps. If you’re looking to build endurance, perform 3-5 sets of 10-20 reps.
Sled Leg Curl
A sled leg curl is a great way to work your hamstrings while also getting a cardio workout. To do a sled leg curl, you will need a sled and a weight plate. You will also need a spotter if you are using a heavy weight plate.
To set up for the exercise, place the sled on a firm surface and attach the weight plate to the sled. Position yourself on the sled so that your legs are extended straight out in front of you and your upper body is leaning back against the sled. Your spotter should be standing behind you, ready to help if needed.
Once you are in position, slowly curl your legs back towards your body, keeping your upper body stationary. When your legs are as close to your body as possible, pause for a count of two before slowly extending your legs back to the starting position.
Perform 8-12 reps of the exercise, depending on your level of fitness. If you are new to the exercise, start with a lighter weight plate and increase the weight as you get stronger.
Sled Reverse Crunch
Sled reverse crunches are a great way to work your abs and get a good cardio workout at the same time. They are also a great way to build core strength and stability.
To do a sled reverse crunch, you will need a sled and a weight plate.
First, attach the weight plate to the sled. Then, position the sled at the top of a hill or incline. Next, lie down on your back with your feet on the sled. Slowly lower your hips and back down the incline, allowing the sled to pull your legs back up the hill.
As you reach the bottom of the hill, crunch your abs and pull your knees up towards your chest. Reverse the motion and slowly sled back up the hill. Perform 3-5 sets of 10-15 reps.
Sled Push Intervals
A sled push interval is a type of workout that involves pushing a sled for a certain distance, then resting, and repeating the process for a set amount of time.
To do a sled push interval, you’ll need a sled and a timer. First, set your timer for the desired interval time – let’s say, 30 seconds. Next, push the sled for the desired distance – let’s say, 10 meters. Once you reach the 10 meter mark, stop and rest for the remainder of the 30 seconds. Repeat this process for the desired number of reps – let’s say, 10 reps.
So in total, you’ll be pushing the sled for 100 meters (10 meters x 10 reps) in the span of 5 minutes (30 seconds x 10 reps).
As for how many reps you should perform, it really depends on your fitness level and goals. If you’re just starting out, you may want to keep the reps lower – say, 5 or 6. As you get more experienced, you can increase the reps to 8, 10, or even 12.
The key is to find a challenging yet manageable number of reps that you can complete within the desired time frame.
A sled circuit is a great way to get a full-body workout in a short amount of time. You can use a sled to push or pull weights, and you can even use your own bodyweight as resistance.
The key to a successful sled circuit is to keep the reps relatively low (8-10 reps per exercise) and the intensity high. You should also focus on compound exercises that work multiple muscle groups at once.
Here is a sample sled circuit that you can try:
Here is an example sled circuit workout that you can use to get started:
- Warm up for 5 minutes by walking or light jogging.
- Set the sled to a moderate resistance and attach the harness.
- Start by performing 10 reps of forward sled drags.
- Rest for 30 seconds and then perform 10 reps of backward sled drags.
- Rest for 30 seconds and then perform 10 reps of lateral sled shuffles (5 reps each side).
- Rest for 30 seconds and then perform 10 reps of forward sled sprints.
- Rest for 1 minute and then repeat the entire circuit 2-3 more times.
You can perform this circuit 2-3 times per week.
Frequently Asked Questions:
What is a sled workout and what equipment do I need to get started?
The sled is a versatile piece of workout equipment that can be used for a variety of exercises. You can use it to push, pull, or drag weights. This makes it a great option for people of all fitness levels.
If you’re new to sled workouts, start with a light weight and gradually increase the amount of weight as you get stronger. Choose a weight that challenges you but doesn’t compromise your form.
There are a few things to keep in mind when performing sled exercises. First, keep your back straight and your core engaged. Second, use your legs to drive the movement. And finally, maintain a steady pace throughout the exercise.
So, what are the best sleds for working out?
Here are a few of our favorites:
The Rogue Dog Sled is an incredible versatile sled that can be loaded up with up to 500lbs of weight! A whole host of attachments are available, making it the ideal sled for those that like to mix up their routine.
If you’re looking for a sled that’s a little bit more affordable, isn’t quite as versatile, but still maintains its quality, this is for you.
The sled from miR is a great choice for those on a budget. It has a weight capacity of 300 pounds, so you can still add some weight for your workout. It’s not really made for dragging on concrete, so keep that in mind.
How do you warm up before a sled workout?
Here are a few things to keep in mind when warming up for a sled workout:
- Start with a light jog.
This will help increase your heart rate and blood flow. It’s important to get your body warm before you start your sled workout.
- Do some dynamic stretches.
Dynamic stretches are a great way to loosen up your muscles. They’ll help you move better and reduce the risk of injury.
- Gradually increase the intensity.
Don’t go from 0 to 100 in your sled workout. Start slow and gradually increase the intensity. This will help you avoid getting too winded and will help you get the most out of your workout.
- Focus on your breathing.
Breathing is important in any type of workout, but it’s especially important in sled workouts. Make sure you’re taking deep breaths and focus on exhaling with each step.
- Have a plan.
Sled workouts can be tough, so it’s important to have a plan. Know how much weight you’re going to be pulling and how many sets and reps you’re going to do. This will help you stay on track and get the most out of your workout.
Are sled workouts effective?
This is a question that we get a lot, and it’s one that we love to answer.
As we’ve already covered, there are a lot of benefits to sled workouts, which is why we think they’re so effective.
For one, according to studies, sled workouts are a proven way to build explosive strength and power. They’re also great for conditioning and can help improve your cardiovascular health.
Sled Workout Final Thoughts
Sled workouts are a great way to get a full-body workout in a short amount of time. They are also a great way to mix up your routine and add some variety to your workouts.
The above listed are the best sled workouts, but they’re not for the faint of heart. They are tough! But, they are so worth it. You will absolutely see and feel the results within a very short amount of time.
Editor-In-Chief at Recovatech. Dr. Ben has been a Doctor of Chiropractic for over 10 years, specializing in structural and neurological imbalances with an emphasis in functional movement patterns, exercise performance, and muscle recovery. He has been the team chiropractor for professional baseball and soccer organizations, as well as collegiate athletes. In his personal life, he’s always been driven when it comes to athletics and personal performance. His mornings start by lifting something heavy and end spending time with family.