Forward Drag with Press
Forward Drag with Press is a intermediate-level compound in the strongman category that primarily works the chest. It also recruits the calves, glutes, hamstrings, quads, shoulders and triceps. It is performed with other equipment.
How to do it
- 1Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
- 2Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward. Step forward until you return to the start position prepared to press.
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.
- •Press through the full range and avoid snapping the joints into lockout.
- •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.