Nov 1, 2017Pushing Through
When most people hear the word “sled,” they think of downhill slopes and frosty faces. But in the weightroom, a sled is a simple piece of equipment that can be used for many different purposes, including conditioning, fat loss, muscle building, and sport-specific training.
Why should your athletes use the sled? In an article for Athlete Strength and Performance, Richard Tremblay, CSCS, provides four answers. The first reason is that it is a versatile tool. With just one instrument, athletes can engage in a variety of exercises and improve their strength, athleticism, and work capacity.
“Sleds can be dragged forward, backward or laterally,” writes Tremblay. “They can be pushed using high or low handles for general conditioning and fat loss or to build speed and acceleration. They can be loaded with max weight for strength gain or lighter weight for recovery, general physical preparation or just to get your blood flowing.”
Tremblay adds that working with a sled causes less damage than engaging in common lifting exercises. The eccentric loading that exercises like the bench press require during lowering of the weight causes muscle damage and soreness. Although movements with the sled will still make athletes sore, it won’t be as severe as there is no eccentric movement.
“This allows for more regular use without a lot of concern about whether sled work will impede recovery and other training elements,” writes Tremblay. “This makes sled training ideal for rehab and injury prevention while making the body stronger and more durable.”
Sled exercises can also be a replacement for conditioning workouts, for many of the same reasons. Because sled work is low-impact and more joint-friendly, there is little stress placed on the nervous system and is easier on the lower back, shoulders, and knees.
Last, Tremblay describes the sled as a way to build mental toughness. While exercises utilizing the sled may be less damaging than others, they will still put athletes at a level of discomfort. Pushing through this will help build the ability to better tolerate discomfort during competition.
What types of exercises should you have your athletes engage in with the sled? In an article for Redefining Strength, Cori Lefkowith explains a variety of sled exercises as well as their benefits. Here are two examples:
Sled Push
This exercise will improve conditioning by elevating the heart rate. It also strengthens the legs, as well as the core, lats, and shoulders.
- Place each hand on a pole of the sled.
- Straighten your arms out overhead, engaging your core.
- Begin to run/sprint/walk/jog, pushing the sled.
According to Lefkowith, if the goal is short, power intervals, consider adding as much weight as possible and having athletes spring all out for 5-10 seconds. For endurance, athletes should use less weight and push the sled at a moderate pace for a longer amount of time. The sled push can also be used as an active recovery workout as it is focused on concentric movements and won’t tear down the muscles as it strengthens the legs.
To see the sled push in action, check out this video from Steve Nash Fitness World and Sports Club.
Sled Bunny Hops
This exercise will strengthen the glutes and legs while improving power. Lefkowith stresses the importance of starting out light and staying explosive as you add weight.
- Hold the sled with your arms straight out, engaging your core.
- Feet can be placed either together or hip-width apart.
- Sit your butt back and bend your knees.
- Jump forward, pushing the sled and extending your hips.
- When landing, bend your knees and sit back again before pushing forward and repeating the movement.
If this movement is too difficult, Lefkowith recommends lessening the weight or pausing between each jump. However, she stresses that athletes should always use proper landing mechanics and not land with locked knees. No matter how you engage in the exercise, make sure to keep the hops quick and explosive.
Check out this video from T. O. Fitness to see the sled bunny hop in action.
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