6 Full Body Sled Exercises to Add To Your Weight Lifting Workout

Conditioning exercises are important for your strength training regime. It can develop more power and speed to your movements, and help build your endurance. We have a few movements that can be done utilizing mostly a sled, but a couple of movements can be done alternatively with another piece of equipment.

To execute these movements you will need any of the following: sled, a sled strap, battle rope, sandbag trainer, bumper plates. Turn up the pain level by incorporating a weight vest, you can read more on incorporating a weight vest into your training.

Battle Rope / Sled Combo

Battle Ropes alone are a pretty brutal piece of conditioning equipment, paired with a sled...bring the pain, please! Do 3 rounds of these three movements.

  • Battle Ropes: Use the sled as an anchor for the battle ropes. You can do regular slams, alternating slams, or lateral waves - you can change it up each round too. Cody of Unorthodox Fitness mentioned a killer battle rope exercise in his interview that you can try.

    Depending on your level of fitness, you can do this movement for 15 seconds, 30 seconds, or even a minute. Just remember you have two other movements after ;)

  • Sled Pulls: Using the battle rope, pull the sled towards you until it is right in front of you. You can add bumpers or even a sandbag trainer on top of your sled for more resistance.

  • Sled Push: Push the sled back to where it started. Once you've reached the starting point you can give yourself 30 seconds of rest and repeat. If you only have a pull sled, you can pull the sled back to the starting point instead of pushing it.

Targeted Muscle Groups: Full body and core. Incorporate a squat with your battle rope movements to increase the intensity of the lower body muscle groups.

Crawl with Pull Throughs

This workout can be done using either a sled with sled strap or a sandbag trainer, while doing some good ol' fashion bear crawls. Do 3 rounds (back and forth). You can crawl the length of your gym or driveway.

  • You will want to start with the sled or sandbag trainer behind you if you're in a bear crawl stance.

  • You will reach towards your feet to pull the sled or sandbag trainer towards your head.

  • Continue crawling until the sled or sandbag is at your feet and repeat.

  • Pull through with one hand on one length of the way and use your other hand on the way back.

Targeted Muscle Groups: Full Body.

Additional Sled Movements

Here are a couple movements that can be done with either a sled or sandbag trainer. You can incorporate them in your next workout or do them in combination with the previously mentioned movements.

  • Row: Doing this movement on a sled, face the sled and pull it towards you. Take a step backwards and repeat. You can do bent over rows using a sandbag trainer.

  • Chest Press: This movement is very similar to the row movement mentioned above except your are facing away from the sled. Take a step forward and repeat.

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