Backward Drag

What is backward drag? Backward drag is a functional training exercise that involves pulling or dragging a weighted sled or resistance band behind you while walking backward. This exercise helps improve lower body strength, power, and explosiveness.

Tutorial

1. Attach a resistance band or load a sled with weight plates.
2. Stand facing the sled or anchor point with the resistance band in hand.
3. Lower your body into a slight squat position, engage your core, and maintain a straight back.
4. Begin walking backward while keeping a steady pace, ensuring the resistance is pulling you.
5. Take short and controlled steps to maintain balance and stability.
6. Continue for a certain distance or time before stopping.

Common Mistakes

• Arching the back: Avoid overarching your back during the exercise to prevent strain on the lower back.

• Using too much weight: Start with lighter resistance to master the movement before increasing the load. - Losing control: Maintain control over the sled or resistance band throughout the exercise to prevent injury.

Tips for Better Results

• Focus on engaging your glutes and hamstrings to drive the movement.

• Keep your chest up and shoulders back to maintain proper posture. - Gradually increase the resistance as your strength improves to continue challenging your muscles.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Calves - Core