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Old 05-19-2014, 01:08 PM   #1
Rob Brown
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Sled-work variants.

The sun is out, the day is warm, so we are loving a bit of sled work on the weekends. We have been doing the standard drags and pushes. We have also worked in seated 50 foot rope pulls with a sled, and pulling sled rows.

Are there other sled work variants out there that you guys love?

I was thinking of putting a set of rings on it, and doing presses. ...almost like a leaning thruster. Also was thinking about doing a twisting pull. Ideas?
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Old 05-19-2014, 03:11 PM   #2
Kristian Skarsfeldt
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Re: Sled-work variants.

I did a 1 mile sled drag Sunday morning.. that was fun...
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Old 05-19-2014, 03:34 PM   #3
Michael Cook
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Re: Sled-work variants.

I was thinking about doing a relay race with the sled.

With each length of the relay, you have to add 1 more place: start with 45lb plate, then on 2nd length add a 35, then 25, 15, 10, 5, and 2.5, then you take 1 plate off each length of the relay. You can have 1 or 2 persons pull the sled.

Teams will have to strategize who is going to pull which lengths of the relay and who is going to rest, and need to be quick about loading and unloading the sled.
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Old 05-19-2014, 06:44 PM   #4
Robert Fabsik
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Re: Sled-work variants.

Lower body:
Sled forward (in hands or attached to a belt)
Sled Backwards (in hands or attached to a belt)
Straps between the legs
Backwards or forwards on tips of toes
Forward with straps in hand with arms extended--move arms around as if defending self (grappler or frankenstein walk)
Bacwards with straps in hands but keeping shoulder blades crunched together
Attached to belt with side straddles or carioca or in just one hand
Wide stance drags--sweep leg out and wide

Upper body:
Presses in multiple planes
Rows in multiple planes
External Rotation
Triceps Extension
Hold both straps in one hand and do one arm rows
Flies
One strap over shoulder and mimic judo throw
Carry a sand bag in arms while dragging sled
Barbell overhead while draggin sled
Barbell Good mornings while dragging sled
Drag sled while pushing prowler
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Old 05-20-2014, 08:52 AM   #5
Rob Brown
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Re: Sled-work variants.

Quote:
Originally Posted by Robert Fabsik View Post
Lower body:
Sled forward (in hands or attached to a belt)
Sled Backwards (in hands or attached to a belt)
Straps between the legs
Backwards or forwards on tips of toes
Forward with straps in hand with arms extended--move arms around as if defending self (grappler or frankenstein walk)
Bacwards with straps in hands but keeping shoulder blades crunched together
Attached to belt with side straddles or carioca or in just one hand
Wide stance drags--sweep leg out and wide

Upper body:
Presses in multiple planes
Rows in multiple planes
External Rotation
Triceps Extension
Hold both straps in one hand and do one arm rows
Flies
One strap over shoulder and mimic judo throw
Carry a sand bag in arms while dragging sled
Barbell overhead while draggin sled
Barbell Good mornings while dragging sled
Drag sled while pushing prowler
Yes!!!
Loving the Frankenstein variant. I'm going to try all of these.

I need an opinion on sled row technique, where should the elbows be during the row pull? I was not thinking about it, and when I did it I went with more of an 'elbows out'. I feel like it really put the whoop on my shoulders, in a sorta not so good way. Suggestions?
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Old 05-27-2014, 06:32 PM   #6
Oli Kellett
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Re: Sled-work variants.

http://articles.elitefts.com/trainin...ch-add-header/
http://articles.elitefts.com/trainin...r-sprint-test/
http://****************.com/articles...r_reynolds.pdf

All links WFS.
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Old 05-27-2014, 09:19 PM   #7
Robert Fabsik
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Re: Sled-work variants.

Quote:
Originally Posted by Rob Brown View Post
Yes!!!
Loving the Frankenstein variant. I'm going to try all of these.

I need an opinion on sled row technique, where should the elbows be during the row pull? I was not thinking about it, and when I did it I went with more of an 'elbows out'. I feel like it really put the whoop on my shoulders, in a sorta not so good way. Suggestions?
Elbow's tucked in more will hit the lats more kind of like a cable row.

Elbows parallel to the ground will be more upper back and rear delt. If you pull hear and then roll the arms up and back you'll get more rear delt and rotator cuff by do an external rotation.

Either way when you pull you want the shoulder to stay in place, don't let it roll forward.
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