Sleds are very versatile pieces of equipment that can be included in your exercise programme. Sled training involves using a weighted sled and moving it by pushing or pulling across a surface. This training style is growing in popularity and is associated with substantial performance improvements associated with power (Source). However, the difference between sleds and the different exercises that you can complete is often misunderstood. Therefore, this blog will cover "The benefits of Sled Exercises: Why and How to Implement Them Into Your Programme".

What Is Sled Training?

A sled is typically made of heavy-duty steel for durability and stability, ensuring long-lasting performance under heavy loads, with space for additional weight. Some more premium designs also include a low-position horizontal grip for versatile and multiple grip options. 

Here at Exersci, we provide multiple options of sleds from our original Exersci® Weight Plate Sled to our Exersci® Premium Gym Sled, with the option for a horizontal sled attachment. Soon to come, we will also have our Exersci® Resisted Sled on Wheels. 

So, what are the differences between these sleds? 

Simply put, the Exersci® Weight Plate Sled is slightly lighter and therefore accommodates lower loads. The Exersci® Premium Gym Sled has an additional horizontal bar which accommodates add-ons including horizontal sled attachment. However, with general sleds you typically need to use them on specific terrains, such as artificial turf or track, to protect the equipment and your flooring. However, our upcoming Exersci® Resisted Sled on Wheels helps you overcome this. This can also be loaded externally, but resistance can also be placed on the tyres. This allows it to be used on any kind of solid terrain without the risk of damaging the sled or the floor. This means you don't have to fork out any money on suitable flooring.

Key Physical Benefits of Sled Training

Research shows sled training induces acute physiological responses such as increased testosterone and metabolic stress (Source). Considering metabolic stress is a primary contributor to increased muscle size over time, sled training may induce significant increases in muscle mass. This is extremely beneficial, as you can hit multiple muscle groups depending on your chosen exercise. For example, standard sled pushes will activate muscles involved with 'triple extension' (extension at the ankle, knee and hip), meaning that multiple muscle groups in your lower limbs are involved. This leads to increases in task-specific strength (Source), along with improvements in acceleration and sprint speed (Source). These exercises also engage the upper body and core muscles, meaning you get full-body conditioning. Conversely, if you were to perform sled pulls, you would be engaging the hamstrings, lower back, lats and arms. This leads to increased muscle mass and strength in the upper limbs and back. 

Outside of physiological adaptations (increased performance and muscle size), including sled training in your programme adds variety to your session. This will help keep you motivated to continue participating in exercise.

How to Implement Sled Training Into Your Programme

The aforementioned benefits are important across a wide range of sports, making them popular within athletic groups. Its inclusion in HIIT training also makes a sled a great addition to all kinds of gyms, whether that be a home, studio or commercial gym.

Example Exercises

• Sled Pushes
• Sled Pulls
• Seated Sled Pulls
• Lateral Sled Drags
• Sled Presses

Sled Pushes

The most popular exercise that is prescribed when using a sled. Simply, hinge at the hip, maintaining a straight lower back and have your arms extended in front but slightly above you (due to the angle of your body), holding the poles. You then push the sled over a distance of your choice. The idea is to complete triple extension against a resistance to strengthen relevant muscles that are included when accelerating, sprinting, changing direction, and jumping.

Sled pulls

The second most popular exercise. This exercise engages your hamstrings and back. You can either hold 2 of the poles or attach a rope to perform this movement. Whilst walking backwards, maintain a good posture, engaging the lats and lower back to build muscle. This exercise will place the hamstrings under eccentric tension, where the hamstrings lengthen whilst contracting. This enhances muscle strength adaptation.

Seated sled pulls

You perform this exercise by attaching a rope to the sled to primarily activate the lats and traps. In a seated position (most commonly on the floor), press your heels into the floor to anchor yourself into position, or press against an external object (that won't move). Then, whilst maintaining correct lower back posture, you can hinge your hip (almost like you are leaning forward, but with the lower back remaining straight) and pull the rope towards you. For repeated sets, turn the sled around and position yourself at the opposite end, or superset it with another exercise, such as a sled push to move the sled back.

Lateral sled drags

With a rope/handle attachment, position yourself horizontally to the sled. With one hand (the one closest to the sled) gripping the rope/handle. Bring the leg closest to the sled up and across your body and in front of your other leg. This will strengthen hip abductors & adductors, glutes and core muscles that will help prevent injury (Source).

Sled presses

Similar to the sled push, position both hands on the two poles. With your shoulders close to the bars with correct posture (i.e., with your lower back straight), you can either do a strict press, predominantly pushing with your arms or complete a full body movement pushing with your lower limbs (triple extension at the ankle, knee and hip), whilst also pushing with your arms. 

How to progress these exercises

Strength and conditioning programs use progressive overload to continuously increase muscle size and strength. You can achieve this by 1) increasing the external load of the exercise, 2) increasing the number of repetitions you complete or 3) increasing the length of the exercise i.e., sled push/pull distance.

Exersci sleds are compatible with weighted plates, allowing you to progressively load the external load on the sled. Furthermore, our soon-to-come premium sled with wheels also allows increased resistance on the wheels in addition to being weighted plate compatible.

When to incorporate them into your programme

You can use sled exercises within your warm-up, main sets or as a finisher. Supersets are a great way for you to implement sled exercises into your training. With this, you can also incorporate sled exercises into your CrossFit/HIIT training.

Safety considerations

One of the most important things to consider when performing any strength or weighted exercise is to maintain correct posture. Lower back injuries are one of the most prevalent injuries that occur worldwide and can subsequently lead to more severe issues such as sciatica. When engaging the core to maintain correct posture and performing weighted exercises, you can increase core strength. This can help prevent lower back injuries. 

You should also be considerate of your foot placement. Especially when performing sled pulls whilst holding the handles, as you don't want the weighted sled to run over your foot. 

Furthermore, having the correct flooring can also lower the risk of slips whilst performing sled exercises. In regards to using a sled, artificial turf is your best option, providing 2cm non-slip rubber-topped tiles with artificial grass.  Additionally, having the correct flooring will also protect your sled and the floor itself. This will increase the longevity of your equipment. For more information on the correct flooring for your gym space, check out our previous blog "The Best Flooring For A Home Gym". 

Conclusion

Sled training is directly associated with enhancements in performance, strength and muscle size. You can incorporate sled training into any stage of your workout, although it is most common within HIIT-style training, where supersets are completed. 

If you're looking to improve general strength, get or stay in shape, or even enhance your athletic performance, you should definitely consider including sled exercises in your programme. 

Check out our collection of sleds & accessories or contact us for any queries.