Sled Drag - Harness

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

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the Sled Drag - Harness

To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.

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 Sled Drag - Harness

Questions

What muscles does the Sled Drag - Harness work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Sled Drag - Harness 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 Sled Drag - Harness?

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

How many sets and reps of the Sled Drag - Harness 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).