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Sled March

The ultimate leg and conditioning builder — drag or push a loaded sled to develop work capacity, leg strength, and mental toughness

⚡ Quick Reference​

AspectDetails
PatternCarry + Push
Primary MusclesQuads, Glutes, Hamstrings
Secondary MusclesCalves, Core, Hip Flexors
EquipmentWeighted sled with harness or handles
Difficulty⭐ Beginner
Priority🟡 Supplementary

Movement Summary​

🎯 Setup​

Starting Position​

  1. Sled loading: Add appropriate weight plates
  2. Attachment method:
    • Harness: Attach straps around waist/shoulders
    • Push: Grip handles at chest height
  3. Starting position: Face forward (drag) or face sled (push)
  4. Body position: Forward lean, athletic stance
  5. Foot position: Feet hip-width, ready to drive
  6. Core: Braced and engaged

Load Selection​

ExperienceLoad (Drag)Load (Push)Purpose
Beginner25-50 lbs45-90 lbsLearning movement
Intermediate50-135 lbs90-180 lbsStrength building
Advanced135-270+ lbs180-360+ lbsMax strength/power
Setup Cue

"Forward lean, drive through the ground, short powerful steps"

🔄 Execution​

The Movement​

What's happening: Ready to march, tension on sled

For Drag (Harness):

  1. Harness attached, straps behind you
  2. Forward lean to create tension
  3. Athletic stance, core braced
  4. Arms relaxed or pumping

For Push:

  1. Hands on handles at chest height
  2. Body at 45° angle
  3. Arms extended but not locked
  4. Ready to drive

Feel: Tension in legs, ready to explode forward

Key Cues​

Primary Cues
  • "Forward lean, drive the ground back" — create force through legs
  • "Short, powerful steps" — don't overstride
  • "Stay low, stay tight" — maintain athletic position
  • "Push through the whole foot" — full foot contact

Tempo Guide​

GoalTempoExample
StrengthSlow, powerfulControlled march
HypertrophySteady paceConsistent rhythm
ConditioningFast marchNear-sprint pace

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
QuadricepsDrives knee extension, pushes sled forward█████████░ 85%
GlutesHip extension, propels body forward████████░░ 80%
HamstringsHip extension, assists knee drive███████░░░ 70%

Secondary Muscles​

MuscleActionActivation
CalvesAnkle plantarflexion██████░░░░ 60%
Hip FlexorsDrives knee up██████░░░░ 60%
CoreStabilizes torso during march███████░░░ 65%

Stabilizers​

MuscleRole
AnklesStabilizes foot during push-off
Lower BackMaintains forward lean position
Unique Benefit

Sled marches have zero eccentric loading, making them ideal for building leg strength and conditioning without excessive muscle damage or soreness.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Too uprightNot enough forward leanLess force productionLean forward 45°
OverstridingTaking too-long stepsInefficient, less powerShort, choppy steps
Stopping between stepsSled loses momentumWastes energyContinuous motion
Rounded backSpine flexes under loadLow back strainChest up, core braced
Looking downHead dropsNeck strain, poor postureEyes forward
Most Common Error

Taking too-long steps — sled work requires short, powerful driving steps. Overstriding kills your power and efficiency.

Self-Check Checklist​

  • Forward lean maintained (45° for push, less for drag)
  • Short, powerful steps
  • Core braced throughout
  • Continuous forward motion
  • Eyes looking forward, not down

🔀 Variations​

By Difficulty​

VariationHowWhen to Use
Light Load25-50 lbs onlyLearning movement
Shorter Distance10-20 yardsBuilding work capacity
Weighted WalkCarry dumbbells insteadNo sled available

By Target​

TargetVariationChange
QuadsSled pushPush with handles
Glutes/HamstringsSled dragPull behind with harness
ConditioningLight, long distance100-200 yards
PowerHeavy sprintMax weight, short burst

📊 Programming​

Distance/Rep Ranges by Goal​

GoalSetsDistanceRestNotes
Strength4-620-50 yards2-3 minHeavy load
Hypertrophy3-540-80 yards90-120sModerate load
Conditioning4-880-200+ yards60-90sLight-moderate load

Workout Placement​

Program TypePlacementRationale
Leg dayFinisherAfter squats/deadlifts
Full bodyConditioningCardio + strength
StrongmanPrimary movementEvent training
Athletic trainingSpeed workSprint/power development

Progression Scheme​

How to Progress

Start light to learn the movement. When you can march 40-50 yards without form breakdown, add weight. Conditioning goals = increase distance instead.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
Weighted WalkNo sled available
Light SledBuilding technique

Progressions (Harder)​

ExerciseWhen Ready
Heavy Sled MarchStandard load is easy
Sled SprintWant power/speed

Gym Alternatives​

AlternativeWhen to Use
Farmer CarryNo sled available
Treadmill Incline WalkIndoor alternative

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Knee issuesLoading kneesUse lighter load, shorter distance
Low back problemsForward lean stressReduce load, focus on posture
Ankle instabilityUneven surfaceUse flat surface, lighter load
Stop Immediately If
  • Sharp knee pain
  • Lower back pain
  • Dizziness or nausea

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipExtension, flexionFull🟡 Moderate
KneeExtension, flexionFull🟡 Moderate
AnklePlantarflexionModerate🟢 Low
SpineIsometric holdNone🟡 Moderate
Joint Health

The lack of eccentric loading makes sled marches very joint-friendly compared to traditional leg exercises like squats.

❓ Common Questions​

Sled drag vs. sled push — which is better?

Both are excellent. Drag (harness) emphasizes glutes and hamstrings more. Push emphasizes quads more. Use both for balanced development.

How much weight should I use?

Start with 45-90 lbs and focus on form. You should be able to maintain a steady pace without stopping. Add weight gradually.

Can I do sled marches for cardio?

Yes! Light to moderate loads for 80-200 yards make excellent conditioning work with minimal muscle damage.

Why don't I get sore from sled work?

Sled marches have no eccentric (lowering) phase, which causes most muscle soreness. You still build strength and work capacity without the soreness.

📚 Sources​

Biomechanics & Muscle Activation:

  • Strongman training literature — Tier B
  • Track and field training methods — Tier B

Programming:

  • Westside Barbell methods — Tier B
  • NSCA Essentials — Tier A
For Mo

When to recommend this exercise:

  • User has access to a sled
  • User wants leg conditioning without soreness
  • User is doing strongman or athletic training
  • User wants to build work capacity

Who should NOT do this exercise:

  • Acute knee or ankle injury → Wait for recovery
  • No access to sled → Suggest farmer carries or weighted walks

Key coaching cues to emphasize:

  1. "Forward lean, short powerful steps"
  2. "Drive through the whole foot"
  3. "Keep moving — don't let the sled stop"

Common issues to watch for in user feedback:

  • "My knees hurt" → Reduce load, check forward lean angle
  • "I get too tired too fast" → Reduce weight or distance
  • "It feels too easy" → Add more weight or increase distance

Programming guidance:

  • For strength: 4-6 sets of 20-50 yards with heavy load
  • For conditioning: 4-8 sets of 80-200 yards with light-moderate load
  • Progress when: Can complete target distance without form breakdown

Last updated: December 2024