Forward Drag with Press

Forward Drag with Press is a great exercise for developing strength and power in the lower body. It involves attaching a dual-handled chain or rope attachment to a sled and then stepping forward with each step in order to extend through the legs and hips. At the end of each step, you should pause and extend through the elbows, pressing your hands forward. This exercise helps to build core stability and strength in the glutes, hamstrings, and quads. It is also great for improving balance and coordination.

1. Get a dual handled chain or rope attachment and attach it to the sled. Make sure you are facing away from the sled and hold a handle in each hand.
2. Start the movement by taking a step forward. Lean your body forward and extend through your legs and hips to move. Pause with each step to extend through your elbows, pressing your hands forward.
3. Continue stepping forward until you reach the starting position again, ready to press.

1. Make sure the sled is securely attached to the chain or rope attachment before starting the exercise.
2. Ensure that the ground or surface you are performing the exercise on is smooth and free of any obstacles or hazards.
3. Before stepping forward, engage your core muscles to maintain stability and prevent any excessive forward or backward leaning.
4. Start with a light weight on the sled and gradually increase the resistance as you become more comfortable and stronger.
5. Maintain proper form throughout the exercise by keeping your back straight and your chest up. Avoid rounding your back or hunching your shoulders.
6. Take small and controlled steps forward, focusing on fully extending through the legs and hips with each step.
7. Pause at the end of each step to fully extend through the elbows and press your hands forward, engaging the upper body muscles.
8. Avoid jerky or sudden movements, as they can increase the risk of injury. Keep the movements smooth and controlled.
9. Listen to your body and stop the exercise if you experience any pain or discomfort. It is important to prioritize safety and avoid pushing through pain.
10. Always warm up before starting the exercise to prepare your muscles and joints for the movements. Incorporate dynamic stretches and light cardio exercises.

To incorporate the Forward Drag with Press exercise into your workouts, follow these steps: 1. Set up the sled: Attach a dual-handled chain or rope attachment to the sled. Make sure the sled is on a flat surface and adjust the weight according to your ability level. 2. Stand facing away from the sled: Position yourself with your feet hip-width apart, facing away from the sled. Hold one handle of the chain or rope attachment in each hand, with your arms extended in front of you. 3. Start the movement: Lean forward slightly and engage your core muscles. Begin by taking a step forward with one leg, extending through your legs and hips to move the sled. As you step, maintain a controlled and balanced movement. 4. Pause and press: After each step, pause for a moment at the end of the movement. Extend through your elbows and press your hands forward, using your upper body strength. This will engage your chest, shoulders, and triceps. 5. Continue stepping forward: Repeat the movement by taking another step forward with the opposite leg. Continue this pattern, alternating legs with each step, until you return to the start position. 6. Focus on form and control: Throughout the exercise, maintain proper form by keeping your back straight, core engaged, and knees slightly bent. Avoid leaning too far forward or rounding your back. 7. Adjust the intensity: To increase the intensity of the exercise, you can add more weight to the sled or increase the speed of