Sled Pull Through 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Sled
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Sled Pull Through" is a strength exercise that primarily targets the glutes, with secondary engagement of the abs, adductors, hamstrings, lower back, traps, and upper back. It is performed using a sled, which provides resistance as you pull the sled through a controlled motion. This exercise involves hinging at the hips and using your glutes and hamstrings to generate the power needed to move the sled. The movement helps build strength and stability in the lower body, particularly in the glutes, while also activating the core and upper body for support. It is an effective exercise for improving posterior chain strength and overall athletic performance.
How to Perform
Begin by loading the appropriate weight onto the sled and securing a large nylon strap with handles to it.
Position yourself with a slight bend in your knees and hinge forward at the hips, ensuring the nylon strap is placed between your legs.
Engage your glutes by extending your hips forward, making sure to keep your spine neutral and avoid rounding your back.
Step backward to create tension in the strap, then repeat the hip-hinging movement while maintaining control and focus on the glutes and hamstrings.
Continue performing the exercise until you complete the desired number of repetitions, distance, or time.
Tips
Maintain slight tension in your core throughout the movement to avoid overextending your hips and to ensure proper control as you extend them.
If a sled is unavailable, you can substitute with other equipment like pushing a car or moving a weight plate across astroturf to mimic the movement.
Focus on keeping a neutral spine by pushing your hips back and maintaining a slight bend in your knees to protect your lower back.
Allow your chin to naturally follow the movement of your chest, meaning your gaze should shift downward as your torso leans forward. Once you extend your hips and return to an upright position, your gaze can rise again.
Sled pushes and pulls lack an eccentric phase, which makes them a great option for rehabilitation or conditioning routines, as they minimize muscle soreness and reduce excessive stress on the joints.
How Not to Perform
Avoid Using Momentum: Do not rely on swinging or jerking your body to move the sled. Focus on controlled, smooth movements to engage your glutes and avoid wasting energy.
Don’t Overextend the Hips: Avoid pushing your hips too far forward, as this can lead to hyperextension and strain on your lower back. Keep your movement within a comfortable range to protect your spine.
Don’t Round Your Back: Ensure your spine remains neutral throughout the exercise. Avoid rounding your back, as this can put excessive pressure on your lower back and lead to injury.
Avoid Locking the Knees: Keep a slight bend in your knees at all times. Locking your knees can limit the activation of your glutes and hamstrings, and increase the risk of joint strain.
Don’t Rush the Movement: Perform each repetition slowly and with focus. Rushing through the exercise can cause improper form, reducing the effectiveness and increasing the chance of injury.
Avoid Looking Up Too Early: Keep your gaze in line with your torso as it leans forward. Looking up prematurely can strain your neck and disrupt your body alignment.
Don’t Neglect Core Engagement: Ensure your core remains engaged to stabilize your spine and prevent excessive stress on your lower back. A weak core can cause poor posture and diminish the effectiveness of the exercise.
Avoid Excessive Weight: Start with a manageable weight to maintain proper form and avoid using momentum. Excessive weight can compromise technique and increase the risk of injury.
Don’t Ignore the Glutes: Focus on using your glutes to drive the movement rather than relying on your lower back or hamstrings. This ensures that the target muscles are activated and prevents unnecessary strain on other muscle groups.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.