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Full Body · Intermediate

Sled Bear Crawl Drag

Loaded bear crawl that combines contralateral locomotion, shoulder stability, and trunk stiffness while dragging a sled.

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Sled Bear Crawl Drag demonstration

Exercise overview

Training details

Full BodyCoreShouldersQuadricepsCardio

Equipment

Sled

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Attach the sled securely behind you and begin on hands and feet with the knees hovering just above the floor.
  2. 02Brace the trunk, keep the back flat, and position the shoulders over the hands.
  3. 03Crawl forward by moving the opposite hand and foot together in short steps.
  4. 04Maintain steady tension on the harness or straps so the sled moves without jerking.
  5. 05Continue for the prescribed distance while keeping the hips low and the crawl pattern controlled.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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