Sled training has often been associated with athletes or high-intensity training environments, but it’s an adaptable and powerful tool that offers a range of benefits for people at all fitness levels. It’s not only useful for improving strength and conditioning, but it also has lesser-known benefits that can enhance your overall fitness and well-being. Here are five underrated benefits of incorporating sled training into your fitness routine.
1. Low Impact on Joints
One of the primary concerns for people when incorporating strength training into their workout routine is the wear and tear it can have on joints, particularly in movements like running, squatting, and jumping. Sled training, however, is a unique way to build strength without putting undue stress on your joints.
The motion of pushing or pulling a sled is controlled and grounded, meaning there’s less risk of sudden, high-impact forces on your knees, hips, or lower back. Studies have shown that exercises with low impact, such as sled pushes, can help in maintaining and even improving joint health, which is particularly beneficial for individuals with existing joint issues or those recovering from injury (Flynn et al., 2020). This makes sled training an excellent alternative to traditional cardio or weightlifting exercises that could exacerbate joint pain.
2. Functional Strength and Power Development
Sled training stands out because of its real-world application. When you’re pushing or pulling a sled, you’re mimicking movements that translate directly to everyday activities like pushing a heavy object or dragging something across the floor. This makes sled exercises particularly effective for building functional strength—strength that helps you move better and more efficiently in your daily life.
Not only does sled training help develop functional strength, but it also trains power. The explosive movements required to move a loaded sled can enhance your ability to generate force quickly, improving athletic performance. A study conducted by Winter in 2016 found that sled pushing and pulling can increase lower body power in athletes, which is crucial for sports performance. The ability to transfer force from your lower body through your core and into your upper body is a vital aspect of both athletic and non-athletic movements.
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3. Improved Aerobic and Anaerobic Conditioning
Although sled training is typically associated with strength work, it can also be used to enhance cardiovascular fitness. Sled drills can be tailored to work your aerobic system (through longer, steady efforts) or anaerobic system (through short bursts of high-intensity work).
When done for extended periods, pushing or pulling a sled at a moderate intensity can elevate your heart rate and challenge your cardiovascular system, much like traditional cardio exercises such as running or cycling. At the same time, shorter, high-intensity sled pushes can tax your anaerobic system, improving your body’s ability to produce energy without oxygen (Duffield & Marino, 2007). This makes sled training a versatile tool for improving endurance, speed, and overall conditioning.
4. Core Activation and Stability
Core strength and stability are often overlooked but are crucial for almost every movement, both inside and outside the gym. Sled training, particularly when pulling a sled from a harness or performing unilateral sled drags, demands a high level of core activation to maintain balance and stability. Engaging your core during sled exercises helps to protect your spine, improve posture, and reduce the risk of injury.
The requirement to stabilise your torso while moving the sled activates your deep core muscles, including the transverse abdominis and obliques. These muscles play a key role in stabilising your spine during dynamic movements. Studies suggest that training modalities that engage the core under load, such as sled work, can enhance core stability and overall functional performance (Gamble, 2006).
5. Versatility for All Fitness Levels
One of the most underrated aspects of sled training is its versatility. Sled exercises can be easily modified for people of all fitness levels, from beginners to elite athletes. The resistance is determined by the weight of the sled, which can be adjusted to meet the individual’s strength and conditioning needs.
For beginners, using a light sled allows them to focus on form, mobility, and building foundational strength. As they progress, the sled can be loaded with more weight, increasing the difficulty of the workout. This adaptability makes sled training accessible and safe for virtually anyone, regardless of their fitness level or experience.
Additionally, sled training can be done almost anywhere—whether in a gym, on a sports field, or even in a driveway. It requires minimal equipment and offers a full-body workout that can be tailored to meet specific goals, whether it’s building strength, improving speed, or enhancing endurance.
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Conclusion
Sled training is a powerful and often underrated tool for improving fitness and overall well-being. Its low impact on joints makes it accessible to individuals with injuries or joint issues, while its ability to build functional strength and power is invaluable for both athletes and non-athletes alike. Moreover, sled training can boost both aerobic and anaerobic conditioning, activate and stabilise the core, and can be tailored to suit any fitness level. Whether you’re looking to improve athletic performance or simply enhance your everyday movements, incorporating sled training into your routine is a smart and effective choice.
Key Takeaways Table
References
- Duffield, R., & Marino, F. E. (2007). Energy system contribution during a high-intensity sled-push workout: Implications for conditioning. Journal of Strength and Conditioning Research, 21(2), 513-517.
- Flynn, D. M., Kane, M. T., & Peiffer, J. J. (2020). The effect of sled push loads on knee joint biomechanics and kinetics. Sports Medicine – Open, 6(1), 1-8.
- Gamble, P. (2006). Implications and applications of training specificity for the development of power in athletes. Strength and Conditioning Journal, 28(3), 80-87.
- Winter, E. M., Jones, A. M., & Davison, R. C. (2016). Sports performance sled training: Power development through resisted sprint training. Sports Medicine Journal, 34(12), 908-912.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.