What I’m Doing with Zach Matheny – Episode 3: Sled Drags
The Secret Weapon for Bulletproof Legs and Pain-Free Knees 💪🏻🛡️
When it comes to conditioning that builds strength without leaving you in pieces, sled drags can be your best friend. Whether you’re prepping for a powerlifting meet or just looking for a low-impact way to get stronger, sled drags are a killer addition to your training routine 🔥
My 2 Favorite Sled Drag Variations 📋
1. Forward Walk
What it works: This is a backside burner—low back, glutes, hamstrings, calves, and even your Achilles get in on the action.
How to set up: Place the strap over your hip flexors or just below your belly button. Pull the slack out, keep your chest tall, and step forward with intention. Think about planting through your heel as you step through the weight.
2. Backward Walk
What it works: Your quads take center stage here, making this a great move if you’ve got knee issues.
How to set up: Place the strap just above your glutes. As you step back, focus on keeping your heel flat and driving through your toes. This full range of motion can do wonders for your knee health.
Pro Tips for Sled Drag Success ☑️
Weight Selection: If you’re dragging more than 50 meters, keep the weight under 20% of your best squat. You’ll likely pull more weight forward than backward, so adjust accordingly.
Surface Matters: Dragging on concrete is much easier than thick grass. Adjust the weight depending on the terrain.
Start Light: Begin with 5–10 minutes of dragging and work your way up. Adding as little as 10 pounds a week may not sound like much, but trust us, it adds up fast.
Why Sled Drags Are 💰
This movement hits nearly every muscle in your body without the strain of heavy lifting. Plus, it’s simple to scale—just tweak the weight, surface, or duration to match your goals.
Sled drags are perfect for building strength, fixing imbalances, and conditioning your body for whatever life (or the gym) throws at you.
