High Pull Sled Drag 101 Video Tutorial
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Overview
The "High Pull Sled Drag" is an effective exercise designed to target the upper back, with secondary emphasis on the biceps, shoulders, and traps. It involves dragging a weighted sled while performing a high pull motion, which engages these muscle groups through both the pulling and stabilizing actions. This movement helps build strength and endurance in the upper body while improving posture and overall upper back development. The exercise requires a sled for resistance, making it a functional addition to strength training routines focused on building upper body power and stability.
How to Perform
Begin by loading the appropriate weight onto the sled and securing a pair of handles to the sled using a nylon strap.
Stand with your arms fully extended, keeping your elbows locked, and grip the handles firmly.
Step backward slightly to create tension on the strap, positioning your body at an angle. Then, initiate the movement by pulling your elbows up and performing a shrug to drag the sled backward.
After a few steps, walk forward to regain tension on the strap, then repeat the pulling motion from step 3.
Continue this cycle, maintaining good form throughout, until you reach your target number of repetitions, distance, or time.
Tips
Engage your core to maintain tension through your midsection. This will help prevent overextension while pulling with your arms.
Focus on speed during the movement. Avoid overloading the sled to the point where it slows you down or makes the movement difficult to complete.
If you’re unsure about the feel of the high pull, think of it as a faster version of an upright row, with a strong emphasis on pulling the elbows high and shrugging the shoulders.
If you don’t have a sled, alternative options like pushing a car or dragging a weight plate across astroturf can work similarly to mimic the movement.
Sled pushes and drags are particularly useful for rehab or conditioning purposes. Since there is no eccentric phase, these exercises provide a low-impact workout, reducing joint stress and minimizing soreness while still promoting strength and endurance.
How Not to Perform
Avoid Using Momentum
Do not jerk or swing your body to move the sled. Focus on using a controlled, deliberate motion to keep the emphasis on your upper back muscles, especially the traps and shoulders.
Don’t Overload the Sled
Avoid adding too much weight to the sled. Overloading can compromise your form and reduce your ability to perform the high pull with speed and precision. Stick to a weight that allows you to maintain good technique throughout the set.
Don’t Lock Your Elbows Too Early
Make sure your elbows are extended but not locked out too rigidly. Completely locking your elbows may cause unnecessary strain on your joints and limit the range of motion needed to fully engage the upper back muscles.
Avoid Leaning Too Far Back
Leaning excessively away from the sled to create tension can lead to poor posture and strain on the lower back. Maintain a slight lean, keeping your core engaged to stabilize your torso and protect your spine.
Don’t Neglect Your Core
Failing to engage your core can lead to instability, affecting your balance and risking injury. Always tighten your core to support your upper body and maintain stability throughout the movement.
Don’t Rush the Pull
Avoid rushing the high pull motion. The goal is speed, but that doesn’t mean sacrificing control. Focus on pulling with power and speed, but always with proper form, to ensure you’re effectively working your upper back and traps.
Don’t Let Your Shoulders Shrug Too Early
Ensure that the shrugging motion is initiated properly. Don't start the pull with an early or exaggerated shrug, as this could lead to unnecessary strain in the shoulders and diminish the engagement of the upper back muscles.
Avoid Looking Down or Forward
Keep your gaze neutral and aligned with your spine. Looking down or forward can disrupt your posture and affect the efficiency of the movement. Keep your head aligned with your torso to maintain proper form and prevent neck strain.
Don’t Drag Without Restoring Tension
Dragging the sled without properly restoring tension by walking forward first can lead to ineffective pulls and wasted energy. Always make sure to regain tension in the strap before each pull for maximum engagement and efficiency.
Avoid Overextending the Pull
Do not pull your elbows too far back or extend your arms too much. Overextending can cause strain on your shoulders and arms, and reduce the focus on the upper back muscles. Keep the pull within a controlled range of motion to maximize muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
