Forward Sled Drag with Press
Walking a sled forward with a strap handle in each hand, pausing on every step to press both hands straight out. Combines leg drive with a loaded horizontal press for upper-body conditioning.
Primary muscles
- Chest (Pectoralis Major)
- Front Delts
- Triceps
Secondary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hamstrings
- Calves (Gastrocnemius)
- Serratus Anterior
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Duration
- 15–25 m
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Attach a dual-handled strap or rope to the sled, face away from it and hold a handle in each hand at chest height, elbows back.
Lean forward and take one strong step, driving through the legs until the straps are taut.
Pause with the feet planted and press both hands straight forward until the elbows are straight.
Bring the hands back to the chest as you take the next step.
Repeat step and press for the set distance.
Breathing: Exhale as you press out, inhale as the hands return to the chest.
Coaching tips
Step, then press
Lean into the straps
Ribs down, press straight
Common mistakes
Pressing while stepping so neither is done with force
Flaring the elbows up to shoulder height
Arching the lower back to finish the press
Safety notes
Use a load light enough that you can press to full extension on every step.
Keep the path in front of you clear.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.