Backward Drag

Legs · Other

How to do it

Load the sled and attach a rope or straps you can hold. Face the sled, grip with straight arms, lean back and walk **backwards** in short steps, driving through your heel and extending the knee on each one. The quads work with no eccentric phase, so you can do a lot of volume without soreness: which is why this is the first thing used when a knee is grumpy. The classic mistake is long strides: the shorter the step, the more continuously the quad works.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Forearms, Glutes, Back

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