Backward Drag

A beginner strongman exercise for the quads, done with a other equipment.

Main muscles: Quads
Also works: Calves, Forearms, Glutes, Hamstrings and Lower back
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Pull

How to do the Backward Drag

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

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Backward Drag

Questions

What muscles does the Backward Drag work?

Mainly the quads, with the calves, forearms, glutes, hamstrings and lower back helping.

Is the Backward Drag good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Backward Drag?

Good alternatives that train the quads: Bear Crawl Sled Drags, Sandbag Load, Sled Drag - Harness or Sled Push.

How many sets and reps of the Backward Drag should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).