Sled Training is a workout that utilizes sleds to perform movements such as marches, sprints, and bounds. It helps improve strength in the lower body with an increase in calories burn. The term sled training can have different meanings to different people, depending on how you use the slide machine. You can push or pull a weighted sled or instead, you can attach it to yourself and sprint with it.
The sled machine is a highly versatile piece of equipment, that you can use for different types of movements and exercises such as push, pull, and drag. Remember, this kind of training is no joke especially if you have not used the sled machine before; you will be in for quite a surprise when you try it your first time.
in this article, we will go over the different types of sled training and its benefits.
What are the benefits of Sled Training?
Full body workout:
If the exercise is performed the correct way, it will work both your upper and lower body muscles such as the glutes, hamstrings, abdominals, chest, and other muscles in your body. All muscles will be engaged whether you add weight to the sled machine or not.
If it is your first time pushing the sled machine, then you better be ready for a heart-pounding. Training with this machine increases your heart rate and crushes your calories. So, if you are someone who wants to lose weight and get into shape this training can help you whether you use it as a full-body workout or incorporated it with your other exercises.
Improves your speed:
Pushing a slide machine loaded with weights as part of your training can improve your speed. Some studies found training with heavy-weighted sled machines produces the greatest gains in sprint performance.
“Resisted sled pushing with any load was superior to unresisted sprint training, and that heavy loads may elicit the greatest gains in sprint performance over short distances”
Adds variety to your workout:
Doing the same exercise and cardio for a long time can be boring. It is a good thing to spice things up by adding some new kind of training such as sled training. Not only will be a great addition to your workout routine, but it can help you change the scenery like training on tracks or football fields, and with some fresh air as well.
It is for all fitness levels:
If you are new to fitness or returning from an injury, training with a sled machine can help you get back on track and get better. You can push or pull the machine with no weight, and as you get better and stronger you start adding small weights.
If you are an athlete or at an advanced fitness level, you can challenge yourself by pushing the weighted sled machine with speed.
What Muscles are being Targeted in Sled Training?
Sled machine workouts generally target your whole body, I mean your upper and lower body muscles. More specifically the workout hit these muscles the most:
- hip flexors
every piece of equipment in the gym does a specific thing and it is used for that only, for example, if you want to build muscle you train using barbells, dumbbells, or kettlebells. But if you want to boost your metabolism and do cardio, you will need a different machine for that whether it is a rower or treadmill. On the other hand, a sled machine lets you do all that at the same time, it works the majority of your muscles and boosts your metabolism at the same time.
Sled Machine Exercises:
Stand behind the sled with your arms extended and straight, without any straps.
keeping a forward-leaning posture.
Move the sled forward in small, deliberate steps.
Repetition: 2-4 sets x 10-30 meters
Attach upper-body straps to the sled that has handles or loops for your hands.
With the sled behind you as you stand facing away, make sure that you use a long strap so, you can lean forward.
lean forward while maintaining a low center of gravity as you move your legs and advance through your hips and legs.
Repetition: 2-4 sets x 15-25 meters
Pull the straps firmly with straight arms while facing the sled.
As you draw the straps in a row motion, keep your back straight and your knees slightly bent.
After finishing a row, take a few steps back until the straps are taut, then row once again.
Repetition: 3-4 sets x 10-15 meters
Hamstring Sled Drag:
Facing away from the sled machine, hold the straps tight in your hands.
drag the sled by walking with rigid, locked legs.
makes sure that you minimize any knee bent throughout the movement
Repetition: 2-4 sets x 15-25 meters
Sled Chest Press:
Place the necessary amount of weight on the sled, then fasten the handles with a nylon strap.
Your body should be angled away from the sled at a little 45-degree angle, and your arms should be loaded behind your torso.
By extending your arms, press the handles away from your torso.
Take a few steps forward until the handles are once more tightly gripped.
Repetition: 3-4 sets x 10-20 meters
Y-raise sled pulls:
While maintaining a very slight bend in your knees and hips, stand facing the sled with the straps pulled tautly.
Start pulling the sled with your arms straight at hip level, then finish by extending your arms overhead so that your body forms a huge Y.
Repetition: 2-4 sets x 6-12 meters
How Often Should you Train with Sled Machine?
If you are incorporating sled machine workouts with your other workouts, then 1-2 times a week is enough. But if it is the only workout you do, then 1-2 times per week for beginners until you build up over a few weeks to a month then you can increase it to 3-4 times per week. You must incorporate different types of sled machine exercises as the number of your sessions increases.
To Sum it up:
Sled training is a functional full-body workout that targets the majority of your muscles. As with any other exercise or workout, it is important to speak to your physician if you have a health condition. Like any other exercise if you feel any pain or discomfort during your workout session stop and check your form.
if your goal is losing weight then make sure you are on a healthy diet as well because exercising alone will not cut it.