Sled Drag - Harness
Sled Drag - Harness is a beginner-level compound in the strongman category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with other equipment.
How to do it
- 1To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
- 2Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.
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.