The Beginner’s Guide to the Sled
With winter and bulking season right around the corner, it’s almost time to sled, but not just down a snowy Central Park hill.
The sled is one of the most effective gym tools to build full-body strength and conditioning. At AG Fitness, we recommend integrating the sled into a wide range of fitness routines, because of its unique ability to train your entire body and adapt to different experience levels.
The sled builds strength in essential lower body power and midline stabilization, focusing on the quads, glutes, hip flexors, calves, and hamstrings, while also challenging our core, arms, and shoulders. When performed correctly, the sled is an all-in-one movement that can become the cornerstone of your routine. You can load it heavy for strength and power, go light for cardio and conditioning, or adjust to find your sweet spot.
We’re here to help you make the most of this game-changing piece of equipment and get you closer to your fitness goals!
How To Set Up the Sled
Our sleds are plate-loaded models designed to slide smoothly across turf. The sled features vertical posts for adding weight plates and handles for adaptability.
The first step is to select a suitable weight. Beginners should start with no plates to get a feel for the movement and the amount of resistance the turf provides. Once you’re comfortable, you can gradually add plates until you find the right amount of resistance. Our personal trainers are always available to help advise what weight might be best for you.
Next, you’ll choose how high or low to place your hands (the handles are stagnant). Holding the posts higher may feel more comfortable, but the sled may tip forward, creating additional, and more difficult resistance since it’s pivoting, instead of gliding.
How to use the Sled
Now that you’re ready to train, begin with a 10-yard push using light weight to practice your form. Keep your hips low, back flat, and core tight throughout the movement. You can decide to do an extended arm or bent elbow push, but make sure to keep your arms and belly braced while your legs do the work. Maintain a slight forward lean, and keep your gaze focused a few feet ahead rather than down at the floor.
Next, choose your preferred push or pull movement. There are multiple movements you can perform with the sled, including pushing forward, pulling forward, reverse drag, or reverse pull. Each movement will focus on different muscle groups. No matter what you choose, make sure to maintain a smooth and controlled movement for consistent resistance and injury prevention.
When you complete your movement, return the sled to where you found it and remove all weights.
Full Sled Workout
You can use the sled in a variety of movements to get in a killer workout that trains your entire body. Try this variation for yourself to see the range of ways you can train with our sled.
- Sled Push
Strengthens the legs, glutes, and core by mimicking the drive phase of sprinting, building lower-body power and endurance through resisted forward motion.
- Sled Pull (Backward Drag)
Targets the quads and hamstrings by forcing the legs to control resistance during backward movement, improving knee stability, and muscular balance.
- Sled Roll
Engages the upper back, lats, and biceps through a pulling motion against resistance, enhancing posture and upper body pulling strength.
- Sled Sprint Start
Develops explosive speed and hip extension by training the glutes and hamstrings during acceleration.
Try a Sled Workout with Asphalt Green
Ready to get to work? You can find a state-of-the-art sled in both our Upper East Side and Battery Park City fitness centers.
Our certified personal trainers can make sure you’re using the sled properly, guide through a complete sled workout, and help you craft your own routine tailored to your goals.
