You’ve probably witnessed it at the gym: someone pushing or pulling a sled, often called a prowler, up and down the floor until it collapses. If you’re unlucky, you might see someone suffer from the infamous “marauding flu” and no one wants to cure it. But have you heard of the Zercher Sled Drag?
The sled pushing or pulling exercise may seem simple at first glance, but wait until you try it. You will soon feel the burning in your lungs and muscles. Sled exercises are a powerful exercise for improving conditioning, mental toughness, and muscle development, while being easy on the joints.
However, Tasha “Iron Wolf” Whelan, world champion powerlifter and head strength and conditioning coach at Pro Club, brings the new sled to town. The exercise, known as Zercher Sled Drag, offers a unique spin on traditional drag sleds and gives you an even greater challenge.
If you like the Zercher squat (and who doesn’t cough), you’ll like the brutal and fun sled drag variation that will fire up your legs and then some.
Why sled drags are the best exercise you can do
Whelan explains that sled drags are for almost everyone, regardless of their training goals or experience.
“Sled training significantly benefits athletes, fitness enthusiasts and rehabilitation patients. Improves strength, power, cardiovascular health, muscular endurance and functional versatility. In particular, sled drags are low-impact, reduce stress on the joints and promote faster recovery, which is especially beneficial for rehabilitation purposes.” says Whelan.
The secret ingredient to most sled workouts is their mostly concentric nature, which has less impact on the joints. These factors make it excellent for clearing up injuries and not impacting your recovery from traditional strength training.
The Zercher sled drag
Ok, so what makes the Zercher sled special? Whelan explains why he uses it in his training arsenal.
“The Zercher reverse sled drag is a valuable non-axial loading exercise, meaning it puts no direct stress on the spine. This reduces the risk of spinal compression and joint stress, making it safer for those with joint problems, especially in the lower back and knees.
The Zercher variation improves core stability, activates the upper body (due to the Zercher loading position), and strengthens the lower body, promoting strength and muscle development without stress on the joints,” explains Whelan.
How to Do the Zercher Sled Pull Exercise
Iron Wolf Whelan explains how to get the most out of this fantastic exercise.
Proper configuration
Place the sled in front of you, load it with the desired weight, stand close to it, and bend down to grab the handles or strap with your arms bent, holding the weight in the bend of your elbows.
body position
Keep your chest up and shoulders back to maintain a strong posture. Engage your core to avoid excessive rounding of the lower back.
Position of arms and elbows
Make sure your elbows are close to your body, maintaining a close to 90-degree angle at the elbows.
Execution of the movement
Step back with controlled, deliberate steps to maintain balance and stability. Push through your heels, engaging your glutes, hamstrings, and quads to drive the movement. Avoid locking your knees; Bend slightly to absorb impact and maintain muscle tension.
Common Mistakes to Avoid When Pulling the Zercher Sled
you have bad shape
Do not bend your back, lean too far back or lean forward excessively; Maintain a strong and upright posture.
You don’t have a good grip
Don’t let the handles move away from your body; Keep them close to ensure better leverage and control.
I don’t have control
Don’t take too big steps; Small, controlled steps help maintain stability and muscle tension.
Zercher Sled Drag Programming Tips
Load, sets and reps can be manipulated to suit your strength goals. Iron Wolf Whelan offers programming suggestions to get the most out of this fun exercise.
Strength training
Sets: 3-5
Representatives: 20-40 meters per set (or a heavy load for shorter distances, e.g. 10-20 meters)
Break time: 2-4 minutes between sets
Burden: Heavy enough to challenge strength without compromising form.
Muscle resistance training
Sets: 3-4
Representatives: 40-60 meters per set (or longer distances with lighter load)
Break time: 1-2 minutes between sets
Burden: Moderate, focusing on maintaining movement for a longer period of time.
Hypertrophy workouts
Sets: 3-5
Representatives: 30-50 meters per set
Break time: 1-2 minutes between sets
Burden: Moderate to heavy, enough to cause significant muscle fatigue at the end of the set.
