Backward Drag
Backward Drag is a beginner-level compound in the strongman category that primarily works the quads. It also recruits the calves, forearms, glutes, hamstrings and lower back. It is performed with other equipment.
How to do it
- 1Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
- 2Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.