Reverse Sled Pulls: The Ultimate Knees Over Toes Exercise
Why Are Sled Pulls So Effective?
Stimulating the Knee in Reverse:
- When we jump or perform explosive movements, our knees naturally go over our toes. This position places significant stress on the patella and quadriceps tendons.
- By walking backward or dragging a sled in the same “knees over toes” position, we introduce knee flexion. This novel stimulus helps strengthen the knee joint from a different angle.
- Ben Patrick, a proponent of the knees-over-toes approach, emphasizes that being strong in reverse reduces the risk of forward-facing injuries.
- Ever felt an intense pump during reverse sled pulls? That’s because this exercise drives an abundance of blood flow to the knee muscles, tendons, and connective tissues.
- Increased blood flow means more nutrients are delivered, promoting healing and recovery.
- Unlike some heavy lifts (like squats or deadlifts), the sled won’t move you—it’s always you moving it. This inherent stability makes it a safe choice.
- Athletes of all ages and fitness levels can benefit from sled pulls. It’s a calibrated workout that suits everyone.
- While we often focus on acceleration, deceleration is equally important. Sled pulls enhance your ability to slow down effectively.
- Think of it as optimizing both speed and control.
Muscles Targeted:
The primary muscle worked during reverse sled pulls is the vastus medialis obliquus (VMO)—that teardrop-shaped quad muscle on the inside of your thighs. This muscle is responsible for knee extension, which aligns perfectly with the mechanics of sled pulls12.
How to Perform Reverse Sled Pulls:
Set Up:
- Attach a harness to a weighted sled.
- Position the harness around your hips.
- Face away from the sled.
- Keep your chest up and arms extended.
- Begin walking backward, pulling the sled with you.
- Maintain good posture and avoid rounding your back.
- Modify the weight, stride length, and speed based on your fitness level and goals.
Remember, the stronger you are in reverse, the better equipped you’ll be to handle forward movements. So, embrace the reverse sled pull—it’s a powerful addition to any training regimen!