Take Your Weight Sled Workouts to the Next Level
If you’re looking to take your fitness to the next level, building endurance is key. Endurance training not only improves your physical stamina, but it also helps you push through mental barriers and stay focused on your goals. And if you’re looking for an effective way to boost your endurance, weight sled workouts are a great option.
Weight sled workouts involve pushing or pulling a sled loaded with weight plates or other heavy objects. This type of training is great for building lower body strength and endurance, as well as improving cardiovascular fitness. Plus, weight sled workouts are low-impact and easy on the joints, making them a great option for athletes of all levels.
In this article, we’ll explore 5 effective weight sled exercises that will help you boost your endurance and take your fitness to the next level. Let’s get started!
#1. Pushes
Pushes are a classic weight sled exercise that will help you build lower body strength and endurance while also improving cardiovascular fitness. This exercise involves pushing a weighted sled along a flat surface using a pushing motion with your legs. To perform pushes, simply load up your sled with weight plates and push it as fast as you can for a set distance. Rest briefly and then repeat for several sets.
The weight used for this exercise can vary depending on your fitness level and goals. Beginners may want to start with a lighter weight, around 50-100 pounds, and gradually increase as they build strength and endurance. More experienced athletes may use much heavier weights, up to several hundred pounds or more. It’s important to use proper form and technique when performing weight sled pushes to avoid injury and maximize the benefits of the exercise.
If you want to keep going up and down a track with a weight sled, there are a couple of great options. When you get to the end of the track, you can turn the sled around if you have to and continue pushing. Another excellent option is to pull or drag the sled while walking backward. Keeping it going will really get the cardio and strength gains coming.
#2. Backward Drags
Weight sled backward drags are a popular exercise for athletes and fitness enthusiasts looking to improve their lower body strength and power. This exercise involves dragging a weighted sled backward using a pulling motion with your legs. Considering that this movement is different than most exercises, it should become an essential part of your routine.
To perform backward drags with proper form, begin by attaching a harness to your body and facing the sled. Then, lean back and grip the handles of the sled with your hands. From there, begin to take small steps backward, keeping your back straight and your chest up. Use your legs to pull the sled backward, keeping your feet shoulder-width apart and your knees slightly bent. It’s important to keep your core engaged and maintain good posture throughout the exercise.
Start with a lighter weight and gradually increase as you build strength and confidence with the movement. You should be able to at least go down the distance of the track at your gym. If you can’t do this, lighten the weight.
#3. Lateral Shuffles
Weight sled lateral shuffles are a challenging exercise that can help athletes and fitness enthusiasts build strength, speed, and agility in their lower body. This exercise involves attaching a weight sled to your body and shuffling sideways along a flat surface using a pushing motion with your legs.
To perform the exercise with proper form, begin by attaching the harness to your body and standing to the side of the sled. Grip the handle with your hand closest to the sled and take a wide stance with your feet. From there, pull the sled using your legs and shuffle sideways, keeping your back straight and your chest up. Alternate shuffling to the left and right for a set number of repetitions.
This weight sled exercise trains the adductor and abductor muscles of the thighs. These muscles don’t get as much direct work as other leg muscles on most exercises for that area. The hips will also get work they wouldn’t normally get. Strengthening these areas will help improve your heavy leg exercises.
#4. Hill Sprints
Hill sprints are a great way to build lower body strength and endurance while also improving cardiovascular fitness. To perform hill sprints with a weight sled, simply load up your sled with weight plates and push it up a steep hill as fast as you can. Once you reach the top of the hill, take a brief rest and then push the sled back down the hill to your starting point. Repeat for several sets.
While this is a great exercise to strengthen the quadriceps muscles, it does usually require you to be outside with a hill nearby to do it. If you can make that happen, that’s great. However, the other exercises listed here will suffice if you can’t get some weight sled hill sprints in.
#5. Pulls
Weight sled pulls are a popular exercise among athletes and fitness enthusiasts. The exercise involves adding weight to a weight sled and pulling it along the ground with a harness or rope. They are a unique movement that will help train the posterior chain of the body.
Proper form is important to avoid injury and maximize the benefits of the exercise. To perform a weight sled pull, start with a stable stance and engage your core muscles. Grip the handles or rope firmly and lean forward slightly, keeping your back straight. Begin pulling the sled with smooth, controlled movements and focus on using your leg and hip muscles to generate power.
The amount of weight used for the exercise should be based on your fitness level and goals. Beginners should start with a lighter weight and gradually increase as they build strength and endurance. It’s important to listen to your body and not exceed your capabilities, as overloading can lead to injury.
FAQs
Q. How much weight should I use for weight sled exercises? A. The amount of weight you should use for weight sled exercises depends on your fitness level and goals. Start with a lighter weight and gradually increase as you become stronger and more comfortable with the exercises.
Q. Are weight sled workouts safe for people with joint pain or injuries? A. Weight sled workouts are generally low-impact and easy on the joints, but if you have specific joint pain or injuries, it’s always a good idea to check with your doctor or physical therapist before starting any new exercise routine.
Q. Can weight sled workouts help me lose weight? A. Weight sled workouts can help you burn calories and improve cardiovascular fitness, which can contribute to weight loss. However, it’s important to combine weight sled workouts with a healthy diet and other forms of exercise for optimal weight loss results.
Q. Can weight sled workouts be done indoors? A. Yes, weight sled workouts can be done indoors on a track, in a gym, or even in your own home if you have enough space. Just be sure to choose a smooth surface to avoid damaging your sled.
Q. How often should I do weight sled workouts? A. The frequency of weight sled workouts will depend on your fitness level and goals. Generally, it’s recommended to incorporate weight sled workouts into your overall fitness routine 2-3 times per week.
Conclusion
If you’re looking for an effective way to boost your endurance and take your fitness to the next level, weight sled workouts are a great option. These 5 effective weight sled workouts will help you build lower body strength, improve cardiovascular fitness, and push through mental barriers. Just be sure to start with a lighter weight and gradually increase as you become stronger and more comfortable with the exercises. And as always, be sure to combine weight sled workouts with a healthy diet and other forms of exercise for optimal results. So what are you waiting for? Grab a weight sled and start pushing your limits today!
