Fun with Sleds

[KenDowns]

After reading this and watching the vids:

http://www.askthetrainer.com/sled-workout/" onclick="window.open(this.href);return false;

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.

[robertscott]

crouch down into a semi-squat stance and walk backwards. Ouch!

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

I love sleds

[pdellorto]

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.

[Jungledoc]

Glowing shoulder blades! What could be better?

[hoosegow]

With the rope and the sled behind you, pull the sled through your legs hand over hand. You will hate me for this.

[pdellorto]

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.

[hoosegow]

Keep bent over. Your delts and forearms will scream and curse my name.

[robertscott]

so it's done like a shoulder press? That sounds horrible

[hoosegow]

No. Your ass is towards the sled. Bend over and grap the rope. Don't stand up. Now pull the rope hand over hand.

[robertscott]

yeah so it is like a shoulder press, just done bent over not standing up...

[Oscar_Actuary]

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?

[robertscott]

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.

[Oscar_Actuary]

i'm such a poser

Intersting points there on the delt and tricep

Wher's Dub?

[hoosegow]

Front raise with a nuetral grip would probably be a better comparison - and pulling instead of pushing.

[robertscott]

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.