A beginner strongman exercise done with a other that mainly works the quadriceps, with help from the calves, forearms and glutes. 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.
Updated
Primary
Quadriceps
Secondary
Calves, Forearms, Glutes, Hamstrings, Lower Back
Equipment
Other
Level
beginner
Backward Drag demonstration
Backward Drag, starting positionBackward Drag, finishing position
How to Perform
1Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
2Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
QuadricepsCalvesForearmsGlutesHamstringsLower Back
