A weight sled is a full body functional piece of equipment that can be used to improve strength, acceleration and overall power. It might look quite intimidating, but a weight sled is a great piece of kit for anyone that wants to bring a new level of intensity to their training.

You will see them in most gyms on a track or grass surface because they can be used for anyone, regardless of your experience level or training goals. It comes with a loading bar in the middle suitable for Olympic plates, two tall bars for low and high stance exercises, and connecting holes so you can attach various other handles.

It’s easy to track your progress with a Weight Sled by loading more weight plates when the exercise becomes easier, making it a good piece of equipment to use if you want to progressively overload.

Like most things in the fitness industry, there is more than one name for a weight sled. Some trainers and fitness professionals often refer to a sled as a ‘prowler’. So, if you see this term, remember that they are the same thing.

Why You Should Be Using a Weight Sled

Improves Acceleration

If you’re looking to improve your acceleration speed, especially for sports such as sprinting, rugby and football then a weight sled is an essential exercise that you should be including in your training.

The sled drag increases the force placed against you as you drive forward with force pulling from behind. This extra weight forces your legs to use more energy to drive forwards and in turn, will increase your leg strength for acceleration movements.

Perfect Workout Finisher

Using a sled at the end of your workout is an ideal way to empty the tank and use any last energy you have. This is because it’s a resistance exercise that will also increase your heart rate and improve cardiovascular health as well as fatiguing the muscles.

If you want to burn out your muscles at the end of the session, load the sled with Olympic plates and go heavy. Or if your focus is to move quickly, increase the intensity by opting for less weight and aiming to move the sled as quickly as possible.

Full Body Movement

Another benefit of using a sled is that it’s a full body movement and therefore targets a wide range of muscles. In particular, pushing and pulling the sled predominantly uses the lower body muscles, including your quadriceps, hamstrings and gluteus muscles. It is also a great way to build core strength as your core is required to stabilise your body during the movements.

To target other areas such as your upper body. You can do so by introducing other handles and items such as battle ropes to perform pulling and rowing movements.

Best Weight Sled Exercises

1 - Sled Push

Holding the tall poles a few inches from the top, lean into the sled and use your full bodyweight to drive the weight forwards. Push off the balls of your feet and drive your knees high with each step.

2 - Sled Drag

Using the connection hole placed at the front of the sled, attach the connecting straps and harness, ensuring it’s fitted tightly across your body. Face away from the sled with the straps fully extended and get into an acceleration position. Accelerate forwards, dragging the sled along behind you.

Sled drag tip: If your goal is to increase speed, keep the load light and focus on accelerating as fast as possible. If you are focused on increasing strength, load the sled with more plates.

3 - Standing Rope Pull

Attach a Battle Rope to the sled using the Battle Rope Anchor Strap and tie it through the connecting hole at the front, then extend the rope out in front. Standing at the opposite end to the sled, sit in a ½ squat position and pull the sled towards you using the battle rope.

4 - Sled Pull

Using the connecting straps from the harness, clip our Adjustable Stirrup Handles to the straps using carabiner clips and extend them out in front of the sled. Face the sled and hold the handles in each hand with your arms straight. Stand tall and lean back slightly. Begin to pull the sled towards you as you simultaneously step backwards. You should keep your arms straight and your chest high as you move.

5 - Low Sled Push

With the Lower Handle Attachment, lean into the sled and hold onto the low bars, keeping your arms tucked close to your body. Push the sled, driving off the balls of your feet and stay low throughout the movement.

6 - Sled Row

Use the same setup as the exercise above. Face the sled and hold the handles out in front of you so that the straps are fully extended. Pull the sled towards you in a rowing movement. Pull your hands towards your body, then step back, extend your arms and repeat.

7 - Seated Rope Pull

Attach the battle rope using the battle rope anchor strap and tie it through the connecting hole at the front, then extend the other end of the battle rope out long. Sit at the opposite end to the sled with your legs either side of the rope. Begin pulling the sled towards you whilst staying seated upright.

8 - Bicep Curls

For this exercise you will need the connective straps and adjustable stirrup handles. Face the sled and hold onto the handles with your arms fully extended and palms facing upwards. Pull the sled towards you by bicep curling the weight. Step back until your arms are straight and repeat.

9 - Sled Reverse Drag

Grab the tall poles around halfway down and face the sled. Step backwards as quickly as you can whilst keeping your back flat.

10 - Chest Press

For a chest press with the weight sled, you will need to attach the connective straps and stirrup handles. Holding the handles in each hand, turn to face away from the sled and bring your hands by the sides of your shoulders. With the straps fully extended, push your arms forward in a chest press motion until your elbows are at full extension. Step forwards and repeat.

If you’ve got a 10-20m strip available in your studio or home gym you can utilise the space to its maximal potential by laying down a track and getting yourself a weight sled. Not got the space? If you’ve got a grass area close by you can use your weight sled here too. Once you’ve got one, your workouts will never be the same again.

Written by guest author Eryn Barber

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Tags: Equipment > Battle Ropes ; Equipment > Weight Sleds ; Exercise Type > Conditioning