The Benefits of Sled Training
“You don’t know how far you can go until you push it.” -Dawn Richard
Sled training has been gaining popularity in the strength and fitness training world for good reason. By using both pulling and pushing exercises you can perform both full body training while simultaneously improving your aerobic and anaerobic fitness.
Full-Body Training
One of the primary advantages of sled training is its ability to engage multiple muscle groups simultaneously. When pushing a sled, you target your quadriceps, glutes, hamstrings, and calves. When pulling a sled, your quadriceps, hip flexors, and tibialis targeted. The core musculature in utilized to a huge degree in both pushing and pulling, and by using an upper body strap virtually any upper body pushing or pulling exercise that can be performed with dumbbells or cable machines can be replicated with the sled. This full-body engagement makes sled training an incredibly efficient way to train.
Real-World Strength
Sled training is known for its focus on real-world strength. By mimicking everyday movements such as pushing a heavy object or dragging something behind you, sled exercises improve your ability to perform real-world tasks with ease. I remember hearing Louie Simmons talk about how the idea of sled training came from Finnish lumberjacks. This functional strength translates to improved athletic performance and reduced risk of injury during everyday activities.
Versatility
Sleds are highly versatile training tools. They can be loaded with various amounts of weight, allowing for progressive resistance and adaptability to your fitness level. Whether you're a beginner or an experienced athlete, sled training can be tailored to meet your needs. You can also experiment with different sled attachments, such as harnesses, handles, or ropes, to add variety to your workouts.
Cardiovascular Benefits
Sled training isn't just about building strength; it also provides significant cardiovascular benefits. Pushing or pulling a sled with heavier weights for shorter distances is a great way to develop anaerobic capacity, while using lighter weights for longer distances is great for developing aerobic capacity. This cardiovascular component of sled training makes it an excellent option for those looking to improve their overall conditioning while building strength.
Injury Prevention
Incorporating sled training into your fitness routine can help prevent injuries. By strengthening the muscles and tendons that support your joints, you enhance your body's stability and reduce the risk of injuries during sports and other physical activities. The controlled, low-impact nature of sled exercises is particularly beneficial for individuals recovering from injuries or those with joint issues.
Safety
Sled training is incredibly safe. When training with sleds there are no compressive forces on the body as there are in traditional barbell training, thus making sled training an extremely safe modality. This makes it suitable for people of all ages and fitness levels.
Strength and conditioning with sleds, whether pushing or pulling, offers a multitude of benefits. It provides a full-body workout, improves real-world strength, enhances cardiovascular fitness, and prevents injuries.
I hope you enjoyed this article and until next time, stay strong and healthy!