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 Post subject: Fun with Sleds
PostPosted: Wed Oct 24, 2012 9:25 am 
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After reading this and watching the vids:

http://www.askthetrainer.com/sled-workout/

I realized there is a lot more to the sled than hams and quads.

Yesterday I tried something new for shoulder health. While doing the backward pull, which primarily hits calves and quads, I first rowed the weight back and held my shoulder blades pinched, like holding at the top of a barbell row, and then did the laps that way.

One day does not a trend make, but it left a warm glow in my shoulder blades. :)

After the comp I'm planning an "off season" to take a step back, re-assess, and try lots of new things. My crystal ball appears to have a sled in it.


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 Post subject: Re: Fun with Sleds
PostPosted: Wed Oct 24, 2012 10:24 am 
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crouch down into a semi-squat stance and walk backwards. Ouch!

lots of good eccentric-less stuff can be done too.

I love sleds


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 Post subject: Re: Fun with Sleds
PostPosted: Wed Oct 24, 2012 1:39 pm 
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Sleds are good for a lot of things. That row-to-drag is one I've used with clients in the past. Not so often, because we have a relatively short sled run. But I do like it.

By the way, one I didn't see on that side is hand-over-hand sled drags. Tie a rope to the sled, and reel it in hand over hand. Varying your stance (squared, one foot forward one back, or squared and squatting) can change the challenge a bit. With a pushable sled (I use an EconoProwler for these drags) you can push it back to work your legs while your upper body recovers a bit.

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 Post subject: Re: Fun with Sleds
PostPosted: Wed Oct 24, 2012 10:31 pm 
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Glowing shoulder blades! What could be better?

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 Post subject: Re: Fun with Sleds
PostPosted: Sun Oct 28, 2012 9:17 pm 
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With the rope and the sled behind you, pull the sled through your legs hand over hand. You will hate me for this.

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 Post subject: Re: Fun with Sleds
PostPosted: Mon Oct 29, 2012 8:15 am 
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hoosegow wrote:
With the rope and the sled behind you, pull the sled through your legs hand over hand. You will hate me for this.


Yeah, especially if I pull high once or twice.

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 Post subject: Re: Fun with Sleds
PostPosted: Tue Oct 30, 2012 4:53 am 
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Keep bent over. Your delts and forearms will scream and curse my name.

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 Post subject: Re: Fun with Sleds
PostPosted: Tue Oct 30, 2012 7:28 am 
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so it's done like a shoulder press? That sounds horrible


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 Post subject: Re: Fun with Sleds
PostPosted: Tue Oct 30, 2012 1:11 pm 
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No. Your ass is towards the sled. Bend over and grap the rope. Don't stand up. Now pull the rope hand over hand.

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 Post subject: Re: Fun with Sleds
PostPosted: Tue Oct 30, 2012 1:17 pm 
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yeah so it is like a shoulder press, just done bent over not standing up...


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 Post subject: Re: Fun with Sleds
PostPosted: Tue Oct 30, 2012 2:18 pm 
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robertscott wrote:
yeah so it is like a shoulder press, just done bent over not standing up...


well, and you're pulling instead of pressing
and your hands are much closer

Is there another "Shoulder Press" exercise of which you speak?

I'm also trying to picture how you get anywhere pushing on a rope.

Are you taking a piss?


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 Post subject: Re: Fun with Sleds
PostPosted: Wed Oct 31, 2012 5:02 am 
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taking "the" piss Ozzy...

It seems like you're pulling the rope up, so your delts and triceps are doing pretty much the same thing as when you do a shoulder press, no? You're pulling aye, but it's still pretty much the same as pushing a weight up...

there's no other exercise I can think of like it but you could maybe do it with cables if you were so inclined.


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 Post subject: Re: Fun with Sleds
PostPosted: Wed Oct 31, 2012 11:30 am 
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i'm such a poser

Intersting points there on the delt and tricep

Wher's Dub?


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 Post subject: Re: Fun with Sleds
PostPosted: Wed Oct 31, 2012 11:34 am 
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Front raise with a nuetral grip would probably be a better comparison - and pulling instead of pushing.

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 Post subject: Re: Fun with Sleds
PostPosted: Wed Oct 31, 2012 11:50 am 
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hoosegow wrote:
Front raise with a nuetral grip would probably be a better comparison - and pulling instead of pushing.


ah ok, because it starts lower, yeah that makes more sense now.


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