Exercise of the Week: Reverse Sled Pull

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Reverse Sled Pull, a full-body exercise that increases speed and power.

Who’s Doing It

• Steven Jackson, St. Louis Rams RB

Muscular Benefits

• Increases lower-body strength and power
• Improves durability
• Increases endurance

Sports Performance Benefits

The Reverse Sled Pull is an excellent exercise for developing power in the glutes, quads and hamstrings to improve agility and first-step quickness. Performing an exercise walking backwards counterbalances the predominantly forward movements performed in training or on the field, which helps reduce the risk of injury. Plus, performing this exercise for 40 meters will increase endurance for when you break through the line and bust a long run late in a game.

Reverse Sled Pull How-To

• Grasp sled handles and assume athletic stance
• Lean back slightly to remove slack from cord
• Walk backward for specified distance; maintain a steady position and do not change body angle

Sets/Reps: 4x40 meters

Coaching Points

• Fire glutes, quads and hamstrings to pull sled
• Drive toes and heels into ground
• Maintain upright posture and perform in controlled manner

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