Use The Sled For Incredible Gains In Your Lower Body

[@iamdylancheek]

Just started using the sled in my recent sessions and it’s such a game changer. My legs feel an INSANE pump after a few short back and forth laps.

[@schonkigplavuis8850]

i did it today. 50meters, 40kg. i am 56kg. took a sprint and my heart came outta my throat hahahah. today i woke up with genuinely completely different calves. i never used this and now i think i'm gonna do this over squats

[@Khaos969]

@@schonkigplavuis8850do both bro , squats and sled

[@humayunbajwa894]

The quad pump i get after sled pulls is just insane.

[@sosna1443]

Using hands or a belt?

[@gameANDchange]

​@@sosna1443hands to push, belt to pull

[@alborzmont2860]

Sled is my favorite exercise, absolutely the best full body exercise imo, i also noticed my knees feel so much better.

[@DeeTeaDee]

IS it a full body tho? What is happening for your upper body? Seems like all legs to me?

[@gameANDchange]

​@@DeeTeaDeebro when you're pushing the sled you feel it in your shoulders and back after.

[@ms.helpmeet4753]

It's keeping me solid and I'm pretty thick and love to eat 😂.. definitely a go to now

[@nizs5269]

I’ve been doing it for about a month and I definitely feel a difference in my leg/low back strength, and stability. I’ve had chronic lower back issues for years and I think this (along with other leg workouts) is really helping. I like how you can target different areas of your legs depending on what type of variation you’re doing, pulling, pushing, hells to ground or heels off the ground..I love it.

[@wdbible129]

I drive a UPS truck and have to walk up the steps of the truck many times a day. The first time i did heavy sled pushes i felt stronger walking up the steps the next day. Its my favorite exercise.

[@6393dude]

I've been really digging the sled for both pushes and pulls. It's the only unilateral leg exercise that I don't despise haha

[@misterbulger]

Had to stop squatting and deadlifting since a career ending pelvis injury. I tried pushing a sled yesterday and it felt really good. I liked pushing it slow and steady feeling the squeeze. Not even with a ton of plates. I'm excited to get into the world of sleds. It blew my mind after one mini workout of 4×25yards. Havent even tried pulling yet.

[@kellypet3kids]

I’m having hip issues- mostly hitting hip crease where it feels like my femur is grinding in my hip socket and it gets aggravated by heavy squats and deadlifts. Hoping that incorporating sled pulls and pushes will help build muscle in legs

[@schonkigplavuis8850]

its been a year now, sir. how is your pelvis doing? and how is the sled? i did it yesterday for funsies and i'm obsessed now

[@privateequityguy]

Valuable video!! Btw I read this yesterday and it opened my eyes: *A lot of people think that specific techniques or working harder will lead to manifestation of their dreams & desires, but in the end it’s always your concept of yourself that you accept and assume to be true that is responsible for what you experience.*

[@jillianmathis2552]

I have been doing sled pushes 5 days a week for 6 months. 18- 21 laps. Takes me 30 minutes. When I'm tired I pull for a lap. Also I push the tire ( low crawl) 4- 6 laps. Best workout ever. ( endless ropes are great for upper body. I never use tred or elliptical. I'm 55 female. Men have raced me for fun and they quit after 5 or 6 laps.

[@zeeski7454]

That's awesome, im definitely going to incorporate sled into my program

[@schonkigplavuis8850]

you are INSANELY strong. like a spartan warrior!

[@goforbroke2]

I do sled walks with about 170lbs for 1 mile walks about twice a week. Initially I was using 270lbs but that was crushing my soul…lol Another awesome variation I do is pair it with farmer carries or front rack sandbag holds. It will definitely transform your body.

[@paragon1782]

what changes did you notice specifically in the "transformation" lol

[@goforbroke2]

@@paragon1782 I also forgot to mention I walk with my sled with a harness and rope. It will just make you physically stronger along with sculpting your legs. It will also increase your cardio. Walking with a sled is a humbling experience, especially if you do it for distance with a decent amount of weight. Pairing the sled with front rack sandbag or barbell holds is awful lol.

[@poutinedavid8937]

@@goforbroke2 Woah. I don't walk with a harness, I pull 85lbs. 3x down a 70-yard track, and pair it with light (45lbs.) farmer's (left wrist has issues, can't carry more safely). On other days, I usually end whatever workout with shoulder-carried sandbags (down the track), bear hold walks, or static holds. SO glad to know I'm not the only one who does that. It's been awhile since you posted - make any changes in weight or equipment yet?

[@nicthespic3023]

​@@poutinedavid8937Did you see any changes in body composition after pulling a sled for a while?

[@bendodd2405]

Most sports are concentric focused, think swimming, cycling, running etc, the muscles work under load concentrically to propell you forward but have little to no resistance on the eccentric, its just the opposing muslce under concentric load. This is great for power lifting as that the whole point. To train the muscle to fire and contract as hard and fast as possible where as body building is all about controlling the eccentric to damage the muscle for growth

[@kyleglennon5336]

Y’all have been listening to knees over toes

[@granitabazaj7260]

They literally mention him so yes

[@datacipher]

@@granitabazaj7260yes they mention it with a specific plug. Not only that but for the record, I was using sleds, literally 25 years ago to train junior and college hockey players. They aren’t new, and knees over toes guy (lol..I saw one of his vids a few weeks ago) didn’t invent it.

[@keithlittle293]

Good thief good coach

[@lafamillecarrington]

Just made myself a sled at home as I have a painful knee. I totally agree that it is a great workout for strength and stamina - and safe.

[@acorpuscallosum6947]

Going backwards with the sled loaded is incredible for knee health

[@williaamlarsson]

Knees over toes 😎

[@fignewtonbar8587]

@@williaamlarsson knees over toes

[@UmeshBx]

KNEES OVER TOES GUY AYEEEE

[@limitisillusion7]

But your knees aren't over your toes when you drag?

[@benitocamela174]

@@limitisillusion7 its a fitness dude that recommends using the sled for knee health called kneesovertoesguy

[@hdrunk5]

When you want to use the sled, but 1/3 of the gym has set up shop on the small turf area, while the giant group workout room 50 feet away sits completely empty.

[@ryanrocco154]

That Porkins shirt tho!

[@StephenowIII]

Yall hitting it on the head.. this describes how i feel as a women 2. I have my 65 year old mom doing it. I love the sled

[@lanceboudreaux7157]

Been working with TankM4 for the past 6 months at 24HFitness. Have a AstroTurf track approx 20 yards long. After hitting all 3 gears , upper posture 1/2 way, lower bar final 1/2, add 2 plates per lap up to 14 pates for final lap. Great cardiovascular and strength training exercise. Safe as long as you pay attention. Also, wear golf shoes, soccer shoes when plates added to grip the AstroTurf.

[@mstoniwill]

I am 65 and I really like the sled for weight bearing and not even sore!

[@limitisillusion7]

You can do a legit full body workout by just pushing and pulling a sled. With a bit of rope and some angle manipulation, there isn't a muscle you can't overload for strength and hypertrophy or tone down for endurance training, and it's so convenient to swap between them. You can do isometric stuff with nothing but a wall, and switch to concentric/eccentric and plyometric very quickly. Sleds have to be the most versatile tool in the gym. I made a program for myself tailored to the specific equipment I have, but I'd really like to make a custom sled with several options for pushing and pulling movements. It would be nice to jump into a full body workout every now and then without following a strict set/rep scheme. Just put weight on a sled and bust ass without thinking about it.

[@incorectulpolitic]

how do you do isometric stuff with a sled using a wall?

[@noural-mawaldi364]

i finally found a gym with turf and a sled and the sled push/pull is best warmup ever i felt amazing and my knees were ready to do power cleans and squats and my power cleans were 100% better i felt move explosive

[@MrEsPlace]

I LOVE MY SLED!! Favorite workout equipment there is.

[@MindPumpShow]

👍

[@thom8363]

The eccentric part of olympic lift is when you catch it. It is not a controlled eccentric but it's "percussion eccentric", and its nowhere near a full concentric exercise (like sleds or biking, or maybe rowing on a rower)

[@xenos_the_great]

I love the sled. You won't catch me dead on a treadmill after a lift or anytime tbh but I will glady die by sled push/pull. After just a week I feel much stronger and I do it every day

[@jeffdugan2846]

What about pulling the sled backwards?

[@Raindownunder]

Great for knees, hamstrings, calves and quads. Just as good as the forwards drive

[@israelgettinger9125]

Oh, how i wish i had discovered the benefits of sledding earlier in life! The more i sled, generally the better and more athletic i feel

[@susiebirkett]

Love the sled!!!

[@shareeminor9125]

I am so in love with the sled.. for life!!!!

[@lmc4964]

i do rounds, ~20mtrs a min X30 , so its about 25seconds on 35seconds rest, its viscous cardio. I do one where I increase the weight and rest time so its near my max wieght and can feel it the next day in the calves. Must be great for the feet, secret is to stay on your toes, dont flat foot it or its too heavy. Next month I plan to half the weight and reduce the time from 30min and aim for 20min

[@alshaifhir]

I have a home gym, not much space. Modification for stationary alternative? Bands, barbell, or dumbell

[@jeremyjeremy8795]

put your car in neutral and push it around a parking lot

[@alshaifhir]

I'm in a city, gyms closed, again looking for STATIONARY alternative ideas. Isometric? Banded resistance perhaps?

[@stevenjm12]

Make your own. They are easy to make and you can use outside

[@alshaifhir]

@@stevenjm12 Again : city, not much space, ...

[@mjrkidsvids7899]

I just started these Awesome lower body work.. knees were Killin me.. this is better I push and pull for 3 sets.. not sure what's the positives of pulling tho

[@Glasschicken89]

Pulling is good for knees and lower back

[@Fitforacting]

This is why I ordered the Sled Tred by Tibbar Guy 😂❤🎉

[@ESP500]

Definitely been sledding everyday and got thicker

[@UR_AL_SHOOK_UP_21]

I sled twice a week

[@StephenowIII]

I luv the sled❤

[@brianholland5447]

I use Conan's wheel of pain instead! I find it has better carryover for killing bad guys.

[@DeeTeaDee]

So….how best to use the sled to improve STAMINA? That is what I want to improve I LOVE the sled Getting on a but at 40 now and feel a little more outta breath doing simple tasks How can I best improve my stamina using the sled please anyone?? Thanks

[@drinkinouttacups2665]

A cheap pull sled imo

[@Glasschicken89]

Sled can help with strength and with cardio. To improve stamina you need to do steady state cardio (zone 2 training). This can be with or without the sled.

[@falkeysen9539]

I'm feeling some "Joe Rogan" in this.

[@drinkinouttacups2665]

And rogans belief in the sled came from...

[@ohplezz]

Can you build muscle size with daily sled use? Or strength only with daily sled training?

[@lululx3760]

For sure you can build size, especially with pulls. Watch kneesovertoesguy on how to perform a sled pull. The Quad pump is absolutely insane

[@ChineseKiwi]

my legs say very much yes LOL

[@nemesis8626]

You can build more muscle with a sled than squats or leg presses if done right, thing is due to the way you use you legs while walking, there is no way to your dominate side to take over the excercise and also its alot more functional as in its a movement your would more likely do in day to day activity like work etc, it's great for building muscle and functional strength, also it hits the whole leg and not just the quads or hamstrings like squat too

[@drinkinouttacups2665]

Look at how any of the Ohio powerlifting guys used them

[@AJDaEnvoy]

Lol the thumbnail makes Justin look ridiculous. His head is not that big at all 🤣

[@Deadlyfinisher09]

Weird question but could you do this against the wall?

[@adtjtjdjsj]

wouldnt work

[@NoLimitSquad]

Yes you can. It would be an overcoming isometric style workout and you'd push against the wall for 45 second time intervals

[@gurucartel3422]

Is it in your workouts? Because I've watched plenty of these videos and you mention so many exercises but don't give context who should be doing it. Are you saying we sledge push instead of squats? With squats? But if we do it every day would we recover from a heavy leg day

[@asvpxjase]

Do your own research like everyone else

[@ipunchsquirrels]

I use it as warmup for most workouts and always before leg day

[@gurucartel3422]

@@tamamalosi "dumb ass" look it up... I have degree in sports science, I know what periodization is, but that doesn't answer the question... Sled pushes, are they in the workouts or not? If so which workout level? It's a completely different type of exercise to squats or deadlifts, how are they incorporated into a traditional weight training program? It they are not included and they are "incredible" why not? Which exercise do you have in its place? Or you can just say periodization and feel smart but look dumb... You can't sell multiple level training programs which you want people to progressively follow and then rely on periodization, that would imply that I don't follow the plans, but rather do one plan and then periodically change the exercises myself and not buy the next plan... So which is it? Periodically change up exercises or buy the next plan?

[@sports872]

​@@asvpxjaseit's a fair question

[@InJesusName3783]

“For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life.” ‭‭John‬ ‭3‬:‭16‬ ‭NKJV‬‬

[@kramer1372]

.. sled is my favorite

[@jahnelss]

Would a weighted vest work similarly?

[@danielzoran3593]

How can I mimic this movement? in our gym they don't have a sled and im living in a big city so I cant do this on the streets or roads

[@bridgettewillis3124]

Try using the cable machine or resistance bands. Particularly for the pulling motion

[@uchehasenpai727]

The skillmill with resistance gives a similar range of motion

[@DavisTyler000]

Do you have a park? Tie a rope to some heavy rocks and drag them. Caveman workout!

[@PhillyJT]

That goofy guy in that bitcoin ad has a "break my nose face"

[@andersbjrnsen7203]

wont an erg rower have much the same benefit?

[@oWMatt]

You can't squat everyday? *SquatEveryDay guy enters the chat*

[@DannyoRaiden]

Blablablablablablabbababa

[@aphleesegurtra2820]

use the exer-genie, game changer and don't need heavy stuff for effect.

[@snorlaxcom]

No eccentric? Uhh deadlift? Olympic lifts definitely have an eccentric. You don't passively plop into position to catch a weight.

[@limitisillusion7]

We evolved to drag tree branches. Tell me I'm wrong.

[@Mobev1]

No eccentric load = no muscle gain according to my wife. I’m squatting 125 now and I’m only 4’7

[@Mobev1]

Sled doesn’t build muscle.

[@cjcRacing]

Sled will build muscle the same way riding a bike does. It's different than squats or anything with an eccentric portion of course but there's something of value there.

[@ejstacy8352]

Here is example take one min breaks and do triple sets squats and luggage's Bulgarian squats

[@bendodd2405]

Tell everyone you know nothing about fitness without telling them. The sled is not designed to build muslce, its to build functional strength and endurance in the body. But that being said it 100% will build sarcoplasmic hypertrophy due to the crazy pump you get but it won't damage the fibres and cause myofibular hypertrophy as there's no eccentric phase