Bear Crawl Sled Drag
Muscles worked
Instructions
- 1Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
- 2Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Bear Crawl Sled Drag
The bear crawl sled drag combines the quadrupedal bear crawl movement with the resistance of a sled attached at the back, creating a hybrid full-body strength and conditioning exercise. The all-fours position demands constant bracing and good coordination between opposite arms and legs, while the sled adds continuous resistance that intensifies the leg work. It's a demanding exercise, often used in functional training to build strength, endurance and coordination in a single sequence.
check_circleBenefits
- check_circleCombines strength, conditioning and coordination
- check_circleHeavily challenges bracing while in motion
- check_circleStrengthens the legs under continuous resistance
- check_circleDevelops cross-body arm-leg coordination
lightbulbExecution tips
- lightbulbKeep your back flat throughout the crawl
- lightbulbMove with controlled cross-body steps
- lightbulbChoose a progressive sled load
- lightbulbKeep your hips low without them rising up
warningCommon mistakes
- warningLetting the hips rise too high
- warningMoving too fast and losing control
- warningLoading the sled too heavy from the start
- warningOverarching the lower back during the crawl
helpFrequently asked questions
How far should I do this exercise?expand_more
10 to 20 meters per set is a good starting point.
Do I need a specific harness?expand_more
A dedicated sled harness or weight belt makes the exercise more comfortable and safer.
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