Backward Drag

How to do the Backward Drag

1. Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
2. Begin 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

Role	Muscles
Primary	quads
Secondary	calves, forearms, glutes, hamstrings, lower back
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Mountain Climbers Bodyweight Hang Clean Barbell Hang Clean - Below the Knees Barbell Power Snatch from Blocks Barbell Snatch from Blocks Barbell Split Clean Barbell

Harder than the Backward Drag

One-Arm Side Deadlift expert · Barbell Snatch from Blocks expert · Barbell Iron Crosses (stretch) intermediate · Bodyweight

Common questions

What muscles does the Backward Drag work?

The Backward Drag primarily works the quads, with the calves, forearms, glutes, hamstrings, and lower back as secondary movers. Sandbag Load, Tire Flip, and Car Deadlift train the same muscle, across 9 equipment types.

What equipment do you need for the Backward Drag?

The Right Equipment. Without the right equipment, Mountain Climbers, Hang Clean, and Hang Clean - Below the Knees train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Backward Drag suitable for beginners?

Yes, the Backward Drag is rated beginner. One-Arm Side Deadlift, Snatch from Blocks, and Iron Crosses (stretch) are the progressions from here.

Where should the Backward Drag go in a workout?

Early — the Backward Drag is compound, working 6 muscle groups, so run it first or second while you are fresh.

Similar exercises

Sandbag Load Other Equipment Tire Flip Other Equipment Car Deadlift Other Equipment Rickshaw Deadlift Other Equipment Hang Clean Barbell Hang Clean - Below the Knees Barbell