# Crawling Sled Drag

A loaded sled drag done in a low crawl on hands and feet, facing away from the sled and pulling it forward by a single strap handle. Trains the lats, quads and whole-body drive for conditioning.

- Intermediate · Compound
- Equipment: Sled
- HD video: https://media.seto.fit/exercises/crawl-with-sled-drag/video/male.mp4
- HTML: https://seto.fit/exercises/crawling-sled-drag/

## Muscles worked

- Lats: 8/10
- Quads: 7/10
- Glutes: 6/10
- Core: 6/10
- Biceps: 5/10
- Upper back: 5/10
- Front delts: 4/10

## How to do the Crawling Sled Drag

1. Crawl low on hands and feet, facing away from the sled.
2. Grab the handle with one hand and pull as you step forward.
3. Keep your hips low and the other hand on the floor.
4. Switch hands each pull until you cover the planned distance.

### Full technique — 7 steps

1. Load the sled and attach a single strap with a handle at the front.
2. Face away from the sled in a low crawl on your hands and feet, knees off the floor, hips about shoulder height.
3. Place the handle on the floor between your hands.
4. Grab the handle with one hand and drive forward, stepping one foot ahead so the sled follows behind you.
5. Keep the other hand on the floor and your hips low as the sled drags behind you.
6. Set the handle down ahead, crawl forward, and repeat the pull with the other hand.
7. Finish the set when you reach the planned distance or time.

## Common mistakes

- Letting the hips rise above the shoulders
- Letting the straps go slack
- Twisting the torso during the pull
- Overstriding and losing traction
- Dropping the knees to the floor

## Form cues

- Keep hips low
- Keep hips level
- Take short driving steps
- Keep constant strap tension
- Tighten stomach each rep

## How much to do

- **Strength**: 4–5 sets of 10–15 reps · rest 2 min 30 s · 1–2 reps in reserve
- **Muscle growth**: 3–4 sets of 15–20 reps · rest 1 min 30 s · 2 reps in reserve
- **Endurance** (best fit): 2–4 sets of 20–30 reps · rest 1 min · 3 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Crawling Sled Drag work?

Primary: Lats 8/10, Quads 7/10. Also works: Biceps 5/10, Glutes 6/10, Upper back 5/10, Core 6/10.

### When should I do the Crawling Sled Drag in a workout?

Accessory. Goes after the main lifts. ≈ 10 min with rest.

### How many sets and reps of the Crawling Sled Drag?

Strength: 4–5 sets of 10–15 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 15–20 reps, rest 1 min 30 s, 2 reps in reserve. Endurance: 2–4 sets of 20–30 reps, rest 1 min, 3 reps in reserve.

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