Sled Training at Home Without a Sled? (Can You Train Every Day?)

Sled training was discussed at length on the Joe Rogan podcast featuring Ben Patrick (Knees over toes Guy). Many people exercise at home for convenience or necessity. The sled push or sled pull is simply not possible for so many. I'll show you an alternative for sled pushing and pulling at home even if you have a small space. I also explain why Ben Patrick can train sled 6 days a week as he mentioned on the Joe Rogan podcast. Sled pulling and pushing can be an amazing exercise to warm up for training or to strengthen your knees. This can help with achilles tendintis, plantar fasciits, heel pain, knee pain, and calf pain.
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MOVEMENT PROJECT DISCLAIMER
The material and content contained in this channel, website, products, emails, or messages is intended for general guidance only and must never be a substitute or attempt to replace an actual evaluation, diagnosis, or treatment. Always seek the advice of your physician, physical therapist, or other qualified healthcare professional (that specializes in human movement ) with questions you may have regarding your medical condition. Any injury sustained or perpetuated while performing these exercises or activity changes is solely the responsibility of the individual performing these exercises or changes. Movement Project and its partners disclaim any and all liability from injury sustained from performing the exercises or changes demonstrated in this video while you, the viewer, claims full responsibility. To the extent permitted by mandatory law, Movement Project shall not be liable for any direct, incidental, consequential, indirect, or punitive damages arising out of access to or use of any content available on this channel, regardless of the accuracy or completeness of any such content.

[@MovementProjectPT]

If you're looking for improvement, you have to fix your movement 💪 🏋 For more content to keep you moving your best: SUBSCRIBE: kzbin.info

[@gilhuberman261]

Can you please elaborate on Barefoot vs Shoes for this exercise?

[@karlarobinson453]

I went the really cheap route. I got a $10 sled from a sports store, sand and sand bags from Lowe's, and a heavy duty rope that I had around the house. I can pull 25 to 50 pounds of sand around my backyard and get a good workout. Sometimes you just have to make do with what you can afford.

[@vancouverbill]

What kind of sled dog you use? Snow sled?

[@karlarobinson453]

@@vancouverbill a $10 round snow sled with handles on the side. It usually will last for about 6 months, depending on the use. The handles split open after a while.

[@Patbach]

Also I'm jealous of american that don't have 5 meters of snow during a 5month winter

[@aboomination897]

i can't afford a backyard

[@TheOxIshere]

This is fantastic. Never thought of using my bands as a "sled". Wonderful. Thanks for this.

[@MovementProjectPT]

I'm glad you liked it! Thanks for commenting!

[@chrisdonnell2575]

I have a cable system attached to my gym rack in garage might try walking backward with weight on that too goes further back than band! Would have NEVER thought of this without you thank you!

[@terryeichler351]

This is a brilliant idea for using a resistance band to give the results of using a sled. Simple just makes things easy.

[@MovementProjectPT]

Glad you liked it! I am finding it is even simpler if I buy a few anchors so I can just leave the band hooked to it. I'm into my warmup instantly

[@neettim]

Thank you so much for this video and for providing this brilliant idea! I was looking for sled alternatives and this seems to be the best and easiest one. Can't wait to try this out!

[@MovementProjectPT]

Glad it was helpful! Thanks for the comment!

[@michaeljjon]

another great way to get that good blood flow is doing pulsing Poliquin step ups on a slant board.

[@MovementProjectPT]

Good call!

[@therealchickentender]

Combine them.... backwards walk/run on treadmill with a heavy resistance band on anchor in front of you (behind the treadmill). I'm thinking out loud. All good stuff but watching both methods back to back made that light go off in my head. Thought?

[@MovementProjectPT]

Love this! I may try it tomorrow morning. I smell a video brewing...

[@MovementProjectPT]

Here you go!!! kzbin.infoudDc17vw8uY?feature=share

[@shanebaird543]

Better option is to find a hill and walk backwards up the hill.

[@MovementProjectPT]

Definitely but this isn't an option for everyone. If you live in a flat city with small apartment for example.

[@nikitaw1982]

Great. What about a bit of samba foot work.

[@johnkmoughan]

Nice video, it’s funny ive been waking backwards on a powerless treadmill since the beginning of the year (after watching a KOT vid) and didn’t realize this can/should be done everyday…DOMS is interesting, maybe talk more about that?

[@MovementProjectPT]

Love it....Any thoughts for context?

[@johnkmoughan]

Discuss the Acronym DOMS in more detail. Maybe provide tips to relieve and/or prevent DOMS. Perhaps write a nice rhyme over a krunk beat..

[@AP-zo1ww]

I've been looking for a sled belt and strap to attach to a sled. Nobody really sells them anywhere except for Spud. If you linked any I would definitely take a look.

[@MovementProjectPT]

You could use a dip belt and hook it to a sled or weights. Here is a spud dip belt but there are many others: amzn.to/3ICGvHU

[@samsmom400]

I got a belt and straps on Amazon for about $25. They're there and way cheaper than this dip belt.

[@tomashgrey2211]

Amazing channel, so underrated 😢. Warm hugs from Ukraine 🇺🇦 ❤

[@MovementProjectPT]

Thanks for the kind words! Let me Know a video you’d like to see

[@Sosinska]

can you provide a link to the bands used in this video?

[@MovementProjectPT]

amzn.to/3BsAdto Here you go!

[@markstewart6884]

I have been using the treadmill at its top height with it on its lowest speed going forward and backwards. It feels like I get good resistance as if it were a sled. Did I explain that clearly?

[@MovementProjectPT]

You explained it perfectly. I've been doing that myself lately. I wish I added it to the video. I may do another one once it is nicer outside showing hills vs. treadmill with incline. I currently do: Backwards - 3.5 mph backwards at 12-15% grade Forward - 5.0 mph at 12-15%

[@vivinpan]

I love what you're doing. You seem interested in evolving, adapting and maybe even eventually improving on an idea or a concept. You are a seeker of solutions. Many, many thanks!!!

[@MovementProjectPT]

Wow, I appreciate that! Means a lot actually👍

[@mohamedharoun7474]

Thanks for sharing this. I don't have the space for a sled and this is a really good option. I saw Ben show a variation of this in the gym using cables or a heavy weight as an anchor. I've been doing the pulses on the slantboard as another variation, but this will give me another option to add resistance to the backwards walk.

[@MovementProjectPT]

Glad it was helpful!

[@mr.darknessrevealed8630]

I do "Pseudo Sleds" where I take a sled belt (40$ on amazon) and can just hook it into a cable machine at my gym

[@cinnamongirl3070]

@mr.darknessrevealed8630 Fantastic idea!

[@dmk5n1]

Garden wagon with River rocks and a hill.

[@MovementProjectPT]

Great idea! 10 degrees and snow here right now so will have to wait a bit for that one 😀

[@CharlesTRose]

I have one with flat tires that I put cinder blocks in and it works very well, especially with a dip belt instead of holding the handle.

[@andersbjrnsen7203]

get some tires and go outside instead

[@sorbusogvrsgo4465]

This is great, thank you! I use old bicycle tubes for the resistance, works like a charm!

[@nikitaw1982]

Perfect timing. Thanks algorithm Making a Nordic reverse curl ATM, 3 80cmplanks tied together and a strap for the feet. Liked it door way method.

[@MovementProjectPT]

I'd love to see this once completed!

[@baltimorebjj]

Ok so I've been doing something like this but wearing just socks on a smooth floor so that I can get a continuous motion very similar to the sled drag. Also use a dip belt around the waist and thick bands with a strong anchor point. The tension in the band is roughly equal to what you are putting into your legs. The key is also finding the right socks, belt height, and amount of lean. It's not exactly the same, but close enough to be beneficial.

[@MovementProjectPT]

Love it!

[@louielouboogie]

The rubberband in the door is the best diy alternative for sled drags and pulls I’ve ever seen. It’s so simple too like why didn’t I think of it 🤦🏻‍♂️. Can’t wait to try it!

[@MovementProjectPT]

Glad you like it! A trick to make it really simple is to buy a few door anchors since they are inexpensive. Then you can just leave the band hooked to the anchor which saves some time each session.

[@tomashgrey2211]

Did you try?

[@jimmansi1187]

I have a sled but will definitely give this a try to change things up, another great use of the band, well done!

[@torinmccabe]

What do you think about just static alternating leg extensions as you lean back into a wall?

[@MovementProjectPT]

Good exercise for tendon loading and pain relief. It's just isometric though which is somewhat limited for warm up and loading. Like all things, it just depends what your goals are.

[@Francesco_Di_Pereira]

I like this method but with a rope instead of a resistance band, and using slightly slipery socks I can do static sleding

[@MovementProjectPT]

Love that idea!

[@chrisdonnell2575]

Great video, I've done the treadmill with great results and had so much success walking backward in pool that I bought cheap burlap sled and put one 45lb on it. It really does get rid of knee pain and allows you to lift heavier with squats, perfect warmup for leg days! I have a half dozen bands will try this!

[@DeeTeaDee]

American houses are big. I just about have the room to push on the TOILET in this tiny UK house

[@NCmtnborn76]

Awesome video. I may take it outdoors using a hammock tree strap so I can attach the band to a tree.

[@MovementProjectPT]

That's a great idea! I'd love to make a little outdoor gym for the summer

[@jonesy2892]

Thanks for this video. Very helpful and informative! I have no space for a sled and it occurred to me that resistance bands might work as a substitute. I'm glad I was right because this is the cheapest and easiest substitute I've found.

[@MovementProjectPT]

Glad it was helpful!

[@lawangenkhan7477]

Who knew i would be here

[@dyardsale5475]

Can you think of an indoor exercise that would replicate pushing a heavy sled?

[@pierer91]

One of the least satisfying exercises ive ever tried 😂

[@MovementProjectPT]

🤣🤣🤣

[@sagebauer1077]

I've been doing some long-distance runs, and somewhat often end up with some pain when pronating or supinating my foot. I'm assuming this is from some kind of ankle instability - especially laterally. On bumpy ground, its hard to avoid this kind of ankle movement. Any recommendations for strengthening?

[@MovementProjectPT]

This could be from instability (moving too much) or restricted mobility. Many people have poor mobility in their midfoot which will restrict pronation and lead to overuse of the outer ankle muscles and tendons (ankle evertors AKA peronneals). This is common in those with a history of ankle sprains. I deal with this exact issue and do well when I stretch and mobilize my arch before runs. I follow that up with a multi planar calf and ankle stretch and it makes a big difference! Especially working the knee inward as in this video kzbin.info/www/bejne/i6WQmqNqatOHZ6s

[@QuasiRandomViewer]

Concentric-only vs concentric/eccentric is important for knee rehab, but isn't you banded reverse pull giving both, with an eccentric on every step forward? For me, in the context of knee rehab, each loaded step forward seems to undo the good done by the preceding resisted step backwards.

[@MovementProjectPT]

You are correct in the way I am showing. No reason you couldn't turn side ways to unload the quads for the eccentric

[@frankfromupstateny3796]

Great option for those who travel alot and use hotels, etc. Obviously not as good as being outdoors and getting sun and such, whilst working out...but, a good 2nd option.

[@MovementProjectPT]

Yes, exactly, thanks for commenting!

[@erinsjourney315]

I wonder if this could be done with slippery socks 🧦?

[@MovementProjectPT]

You would lose some of the benefit of strengthening the foot

[@eclipsewrecker]

This has too little to do with what sled work does; this version is still a good warmup.

[@MovementProjectPT]

Definitely not the same thing because you won't get the same cardio benefit. But if you add the band with backwards jogging on the treadmill you are getting closer!

[@eclipsewrecker]

@@MovementProjectPT ha agree

[@keith606]

Are you feeling a burn in the VMO when going backwards using the bands? Is it an awkward movement?

[@MovementProjectPT]

Definitely get the burn. It may take more reps but it is a great substitute when you are in a small space. I do the band first then run backwards on the treadmill.

[@keith606]

@@MovementProjectPT i’ve asked a lot of questions today and you’ve answered them all! Great content. Glad I found you. Subscribed!

[@notyurbizness5720]

Love this idea. I am currently waiting for Amazon to deliver a sled for outside

[@MovementProjectPT]

Have fun! Will you use it on the grass or another space?

[@Don-jt7ch]

How does the anchor not slip through?

[@MovementProjectPT]

This one works well. Heavy duty amzn.to/3l5SSW1

[@futbol1972]

How can I incorporate sleds into my lifting routine? I usually do ppl m-f

[@MovementProjectPT]

You could do it every day if you wanted to! Depends on your overall goals. Are you looking to rehab any type of injury? Or just adding sled for fitness? If fitness, you can tack it onto your workout. I use it as a warm up each day!

[@futbol1972]

@@MovementProjectPT well just adding sled for fitness. However I do have 2 lower back bulding disk so I been doing landmine belt squats, no more barbell squating for me. I also have a bad knee from playing soccer but for most part I can do pretty much everything except high impact plyimetrics cause them knee will get a bit sore do to arhtritis.

[@MovementProjectPT]

@@futbol1972 I recommend switching to as much unilateral work as you can. Low back issues are usually related to muscle asymmetry. Single leg squats loaded and unloaded split squats straight leg deadlifts/RDL etc

[@nivenhsu]

Thanks for the video! What is the resistance on those bands?

[@MovementProjectPT]

It depends on how far you lengthen it. Purple is 40-80# and Green is 50-125# here is the link: amzn.to/3L3lM0i

[@michelef406]

0:31 This is some serious Willy Coyote shit.

[@MovementProjectPT]

That's great 🤣

[@purveyorofproof]

Awesome..thanks. .will try this tomorrow!

[@MovementProjectPT]

Good luck!

[@patriarch124]

Thank you Sir. Was looking for a way to do the sled bit

[@MovementProjectPT]

Glad it was helpful! Thanks for commenting 😀

[@bigm383]

Great idea. I’m always worried with these door frame based things that someone will tear the door jamb or the door apart, but a good way to mimic the sled. I’m thinking of buying one of the toque tank type of sleds but they’re very expensive in Australia, but, what’s the price of health? Good explanation of why we can do concentric only vs concentric/eccentric exercises.

[@MovementProjectPT]

Thanks! Yes, I agree, good health is priceless. Just have to be careful because there are a lot of scams out there. Moving heavy stuff is certainly not one of them!

[@bigm383]

@@MovementProjectPT Thanks, mate.

[@vancouverbill]

What thickness of band do you use?

[@MovementProjectPT]

amzn.to/3N56I4I I use this one. 50-125#

[@charleysmelser6934]

How about just using a wheel barrow

[@MovementProjectPT]

Good thought but you won't get the horizontal resistance due to the wheel. Still great for cardio if you load the wheel barrow.

[@babylikescoffee]

Loved this. Thanks!

[@MovementProjectPT]

Glad you enjoyed it! Thanks for the comment!

[@lennon_richardson]

I learned a lot

[@MovementProjectPT]

Glad you found it sleducational!

[@pabloclaros5617]

Awesome dude this is exactly what I needed 👍👍👍

[@MovementProjectPT]

Glad you found it helpful!

[@DJALMF3]

Thank you!

[@MovementProjectPT]

You're welcome!

[@Rise2Second]

Great video! Thank you!

[@MovementProjectPT]

Glad you liked it!

[@Fishneck10]

No