The Benefits of the Reverse Sled Drag - Joe Matthews

Reverse sled or prowler drags have many benefits for anyone involved in physical activity or looking to get back into it. When done correctly and with purpose, they offer a very low-risk, high-reward ratio due to the relatively simple nature of the movement.

They’re an excellent tool for developing functional leg strength, engaging the ankle, knee, and hip joints throughout the movement. Reverse sled drags can improve the work capacity of your legs and gluteal muscles, as well as your overall anaerobic and aerobic conditioning levels. They’re often referred to as a key exercise for building GPP (General Physical Preparedness).

The reverse sled drag also acts as an effective counterbalance movement for athletes whose sports involve a lot of forward motion. Incorporating it can help correct muscular imbalances and play a big role in injury prevention.

In particular, the exercise is excellent for targeting the quadriceps and patellar tendons, as it replicates the terminal knee extension movement in continuous motion. Because the sled involves minimal eccentric loading, recovery from hard sled sessions is generally quick, and once you’re accustomed to the exercise, you’ll experience very limited muscular soreness.

Another major benefit is that you can develop your legs without spinal loading, making it an ideal choice for anyone managing lower back issues or injuries.

The reverse sled drag is an exceptionally versatile movement that deserves a place in your training routine—if not regularly, then at least during certain phases throughout the year.

If you’d like to know more, have a chat with your coach about how to perform the reverse sled drag.

See you in the gym!