Any upper body sled workout should include the chest press. Start: Collect the slack of the cables facing away from the power sled. You can hold the handles so that the cables are on top or below of your arms. The cables should be taut and your hands should be on the side of your chest at around nipple level. Assume an athletic stance with both feet parallel or a staggered stance. Begin the motion: Keeping your core tight and legs slightly bent, perform an explosive push forward. You can either bring your hands together or push them straight ahead. Make sure you keep your shoulder blades retracted and do not exaggerate the motion of shoulder protraction. Modifications: You do not have to perform this exercise explosively. You can grind it out and perform a sustained contraction through the range of motion of the chest press.
Shoulders
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Legs & Back
If your sport requires an explosive overhead motion or you are looking to build your delts this is a good way to perform shoulder press.
Start: Collect the slack of the cables facing away from the power sled.
Lean forward so your torso is parallel to the ground and hold the handles at around your shoulders. Your feet can be together in an athletic stance or staggered one foot in front of the other.
Begin the motion: Keep your core drawn in and your spine in neutral alignment and explosively push your arms forward trying to keep your elbows and forearms inline with your torso.
Modifications: You can vary the angle of your shoulder press to accommodate for a variety of sport specific sled workouts.
Power Sled Rear Lateral Deltoid Raises
Many people get infatuated with working the muscles on the front side of the body but forget to work the important muscles in the upper middle back and shoulders.
This combination of a rear deltoid raise and lateral raise will strengthen the chronically weak muscles.
Start: Collect the slack of the cables facing towards from the power sled. Walk away from the power sled until the cable becomes taut and you are holding it at waist level. Your arms should be fully extended in front of you with your legs slightly bent.
Begin the motion: Keeping your core tight arms and legs slightly bent, bring your hands back and up at the same time, pulling the sled towards you. Walk backwards collecting the slack and repeat.
Modifications: You can change the angle to vary the emphasis on the different deltoids. This is an accessory exercise
Arms
Arm exercises on the power sled are completely optional. If you are looking for athletic performance enhancement, isolation exercises for the arms are probably not worth your time.
If you are doing your sled workout as an bodybuilding or strength training alternative the following arm exercises are great for working the biceps, triceps and forearms.
Power Sled Triceps Kickback Extensions
You can isolate your triceps with the power sled numerous ways.
Perhaps the best way to isolate the triceps is to perform the kickback motion which allows a full range of motion.
Start: Collect the slack from the cables while you are facing the power sled.
Bend over at your waist with your knees slightly bend. Try to get your torso parallel with the ground. Keep your upper arms in line with your torso with your hands by your shoulders.
Begin the motion: Keeping your elbows at your side, extend your arms behind you towards your backside. Walk backwards until the cables are taut and repeat the motion.
Modifications: You can perform this slow or fast depending on your goals. Remember that you should be using a relatively low weight because you are trying to isolate a small muscle group.
If you face your palms upward at the beginning of the motion it will be more difficult than if you face them up towards the ground.
Power Sled Biceps Curls
Many times male athletes or fitness enthusiasts refuse to omit biceps exercises regardless if they are necessary or not.
The power sled allows you to perform a few types of biceps curls but standing integrates your core.
Start: Face the power sled and collect the slack of the power sled cables. Bend your legs slightly and draw in your core with your arms facing outwards at shoulder level.
Begin the motion: Keep your elbows pointing straight ahead, draw in your core and keep your knees bent as you curl your hands towards your shoulders making sure to keep your forearm in line with your upper arms. Walk backwards until the cable is taut and then repeat the motion.
Full Body (Example)
Power Sled Squat & Row with Push-ups
Just because you are pulling, pushing and running around with the power sled does not mean you have to solely use it for your power sled workouts.
This is just one example of adding an exercise for an opposing muscle group in between repetitions can create dynamic and challenging workouts for athletes, fitness enthusiasts and anybody who wants a good workout.
Start: Load the power sled with enough weight to pull with all your full body strength and assume an athletic stance.
Begin the motion: Keeping your shoulders and back in neutral alignment and your arms straight, lean your hips backward into a squat.
Explode upwards after your thighs reach around parallel with the ground and perform a row, pulling the sled towards you. When you row, make sure you lead with your elbows pulling your hands towards your ribs.
Walk backwards to make the cables taut, place your hands down next to the handles or rings, kick your feet back into a push-up position.
Perform your desired push-ups and kick your feet back forward, stand up and repeat the squat and row motion.
Modifications: You will find you will be thoroughly exhausted after doing any sets with multiple exercises but the modifications are endless. With some education and imagination a sled workout may be the new fun spark in your fitness program.
Looking to Buy a Power Sled ?
These videos use the power sled with some Olympic plates along with power rings
for handles.
You can use other cables for handles but the power rings are versatile as you can use them for more exercises when they are mounted on an elevated surface.
More About Strength Training Exercises
Football Strength Training
Your
sled workout is perfect for
the type of sport American football is. Learn how to approach strength
training for American football and increase your maximal strength and explosive
power.
Power Sled Workout Videos
If you are tired of reading and just want to
watch videos check out the power sled workout videos in the exercise video
library.
Exercise Information
Click on any body part of an anatomy chart and find the precious exercise
information which can help you achieve your training goals.
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