A 4-Move Full-Body Workout to Increase Your Strength and Build Lean Muscle
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One of my favorite pieces of equipment in the gym is the sled. I like designing strength and power workouts with the sled because when moving the thing around you focus on functional movements (things you do every day not just in a gym) and you work the major muscle groups.
If you're new to training with the sled, this four-move workout I created is a great place to start. You'll be doing both pushing and pulling movements to strengthen your legs, butt, arms, and back.
Most sleds weigh between 70 and 90 pounds, so keep this in mind when adding weighted plates. First, try pushing the sled alone to get a sense of the weight and then increase the weight from there. I suggest starting with a total of 100 to 125 pounds, but feel free to decrease or increase the weight as needed. One last thing: always keep your arms fully extended when pushing the sled. In the event that you fall, you'll be able to catch yourself with your hands instead of hitting your face on the body of the sled.
The Workout:
After completing a thorough warmup, repeat this four-exercise sled circuit four times, resting two to three minutes between rounds. Don't forget to cool down afterward.
- High push: 25-50 meters
- Rows: 25-50 meters
- Low push: 25-50 meters
- Backward walk: 25-50 meters
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High Push
- Grip the high bars on the sled and fully extend your arms.
- Step forward with either your right or left foot and begin to push the sled forward.
- Keep your core engaged and maintain a neutral spine throughout the entire movement.
- Beginners should push for 25 meters. Those that are more advanced should push for 30 to 50 meters.
Take 30 seconds to one minute of rest, and then move on to the row.
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Row
- Attach a suspension trainer (or a rope) to the sled. Grab the handles of the suspension trainer (or the ends of the rope) and step back until there's no more slack on the suspension trainer (or rope).
- Start in a 45-degree squat with your palms facing in. Simultaneously pull the sled toward your body as you stand up. Your feet shouldn't move while you're pulling the sled. Once you've pulled the sled, take two to three steps backward and repeat the movement.
- Beginners should pull for 25 meters. Those that are more advanced should pull for 30-50 meters.
Take 30 seconds to one minute of rest, and then move on to the low push.
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Low Push
- Grip the low bar on the sled and fully extend your arms.
- Step forward with either your right or left foot, and begin to push the sled forward.
- Keep your core engaged, and maintain a neutral spine throughout the entire movement.
- Beginners should push for 25 meters. Those that are more advanced should push for 30-50 meters.
Take 30 seconds to one minute of rest, and then move on to the backward walk.
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Backward Walk
- Start facing the high bars on the sled. Place your hands near the top of each bar and sit down in a squat. There should be no curve in your spine.
- Engage your core and begin to walk the sled backward. Take short and quick steps to move the sled. Your back should be flat throughout the entire movement and your head should be level.
- Beginners should walk backward for 25 meters. Those that are more advanced should walk backward for 30-50 meters.
Take two to three minutes of rest, and then repeat all of the exercises for a total of four rounds.