How to Do Backward Drag
Step-by-step instructions, muscles worked and workouts that use the backward drag.
| Main muscles | Quads |
| Also works | Calves, Forearms, Glutes, Hamstrings, Lower Back |
| Equipment | Other |
| Level | Beginner |
| Type | Strongman |
How to do it
- Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
- Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
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Gear for this exercise
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