The speed sled is always associated with lower body and conditioning work, but this is underestimating the ability of this unique resistance tool. You can use a speed sled for upper body movements as well, whether you want to improve strength, endurance, or even size.
Give these six movements ago as a part of your own workout plan or as an individual workout, and you will see the results for yourself.
You will need to set the sled up so that one point of the strap is connected to the sled with two handles on the other. Your hands will hold the handles for all exercises.
Don’t attempt to use excessive weight with these movements. The goal is to perform reps with light to moderate weight. If you want to challenge yourself, see how explosively you can perform these movements instead. Focus on making lighter weight move faster instead of heavyweight moving at all.
Stand so the sled is behind you and the handles are in each hand to your sides. Use as much force as you can perform a press with your hands, so the sled comes forward. Step forward, so you have tension with your strap, and repeat for the desired reps.
Stand facing the sled with a handle in each hand. You should have tension with the strap with your arms reached out. Using as much force as you can perform a rowing movement, so the sled is pulled towards you. Step back until you have tension with your strap and repeat.
Stand so the sled is behind you with your hands holding the handles to your sides. You should have tension with the straps. Perform a front raise movement by lifting your arms straight up until your hands are even with your shoulders. Step forward until you feel tension with the strap and repeat.
Stand facing the sled as you would with a sled row, instead of pulling the sled in a rowing motion. Pull your hands with your elbows flared out, so you’re pulling toward your face. This will emphasize the rear delts instead of the lats. After the sled moves, step back, so you have tension with the strap and repeat.
Overhead Triceps Extension
Stand facing away from the sled with your arms up over your head with your hands behind your head. This should feel similar to an overhead dumbbell extension. Lift the straps up, so your arms are straight overhead. Step forward and return to the starting position. Repeat.
Stand facing away from the sled with a strap in each hand. Step slightly forward, so your arms are a little behind you. Perform a curling motion with the straps. After the sled moves, step forward, so you are in the starting position again. Repeat.
Upper Body Sled Workout
- Chest Press: 3 sets of 10 reps.
- Sled Row: 3 sets of 10 reps.
- Front Raise: 3 sets of 12 reps.
- High Pull: 3 sets of 12 reps.
- Overhead Triceps Extension: 3 sets of 15 reps.
- Biceps Curl: 3 sets of 15 reps.
*Rest for 60 seconds between sets.
**You could also perform all movements consecutively in a circuit fashion for 3 rounds with 2 minutes rest between rounds.