If you want to get a perfect start to every weight lifting workout…
Pulling a sled is the perfect warm up as well as the perfect exercise to make you more alert.
Warming up properly before a weight lifting workout can be compared to warming up before a big performance.
You have to get ready and be ready both physically and mentally.
Pulling a sled will make you more alert, more aggressive, and ready to lift some heavy weight.
What Are You Talking About… Pulling a Sled???
You might not even know what I'm talking about when I say pull a sled with weight before workouts.
Pulling a sled is something most people do not know about.
I want to make you aware of that today and even give you some videos and ideas for making your own area for pulling a sled.
A sled is also great for anyone who has knee pain, knee problems, or any knee issues. The sled pulling movement will really strengthen the musculature around your knees.
So you get an awesome warm up before your weight lifting workout and knee rehab work to improve knee pain. You can't get any better than that.
Some Exercise Videos for Pulling a Sled
As you can see, there are so many different things you can with the sled pull exercise. Only your imagination limits you.
I really don't recommend pulling the sled in the street, though, as shown in the last video above.
You Can Pull a Sled Anywhere…
I personally have an old tire in my basement that I pull before weightlifting workouts.
I simply drilled a small hole through the side of the tire and pushed an eye bolt through. I then connect to my tire sled with a chain or nylon cable. I hook the other end to my hip belt and I'm ready to go.
I can then pull the sled forwards, backwards, and side to side.
I even attach an ankle strap to the tire and pull from my ankle instead of my waist where the hip belt is located.
The options are almost endless.
I then have another sled that I can pull outside in my yard on the days in which the weather is nice. It always feels great to get outside and pull the sled. Some neighbors might look at me weird and wonder what I'm doing, but that's okay.
Pulling along the grass can be tough without that much extra weight because of the extra friction it provides.
My little girls even love going for a ride on the sled as I pull it outside. My oldest daughter has enjoyed it for over 30 minutes at a time. It actually gave my wife a nice break from the kids.
Improve Your Conditioning Too
Dragging or pushing a sled is one of the BEST overall conditioning exercises.
I highly recommend pulling a sled before your weight lifting workouts just to get a great warm-up before your workouts. This is especially helpful before squats as it really raises your alertness level and gets you ready for heavy squats.
The sled can be very useful for improving your overall fitness levels.
A quick tip to improving your fitness levels is to pull a sled on your off days from weight lifting for quick conditioning workouts. These quick workouts can be 5 minutes, but they need to be very intense.
You'll see how intense sled workouts can be.
Go as fast as you can and as quickly as you can for the conditioning workouts. This is much different than the sled pulling before your weight lifting workout. Make these warm-ups slower and more deliberate. Feel your legs working on each step when warming up before a weight lifting workout.
Increase the Weight Just as You Would With Any Exercise
Just as with any other weight lifting exercise, you need a plan of progression for the sled exercises you are doing.
Start with a light weight to pull for the first warm up set before your workout and then increase the weight a few times.
In the big picture, you should be increasing the final weight you are using over the previous workout.
You'll get to a point where the weight is very heavy to pull and that's great when you get to that point. You will then see why this is such a great exercise for a warm up.
Pulling a sled with heavy weight can almost compare to a really heavy set of squats or deadlifts. In other words, it will be really tough.
But it will definitely wake you up, make you more alert, and more aggressive.
If you workout first thing in the morning as I recommend, the sled pull is the perfect start to every weight lifting workout.
If you're doing heavy squats or deadlifts as your first exercise of the workout, DO NOT wear yourself down too much. I want all your energy focused into the squats or deadlifts!