Start
End
LegsBeginnerBodyweight
Bear Crawl Sled Drags
جر الزحافة بزحف الدب
Target Muscles
QuadsCalvesGlutesHamstrings
Blue = primary · Gray = secondary
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- 1
Wearing 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.
- 2
Begin 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
