Backward Drag
Backward Drag is a strongman conditioning – backward sled dragging exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Forearm muscles, Gluteus maximus, Hamstrings, Erector spinae
- Exercise type
- Strongman conditioning – backward sled dragging
Exercise technique
- Path
Choose a straight, obstacle-free dragging lane behind you.
- Attach
Secure the rope or straps to the sled and grasp with both hands.
- Prepare
Face the sled, bend your knees and take up strap slack.
- Load
Lean slightly backward and balance your weight across both feet.
- Step
Walk backward in short steps, extending your knees alternately.
- Continuity
Keep rope tension and an even stepping rhythm.
- Finish
Slow the sled without jolting it and place the straps safely on the ground.
Key technique points
- Check the ground behind you beforehand.
- Keep your knees soft.
- Do not sit your hips all the way down.
- Do not jerk the rope with your arms.
- Keep steps short.
- Move the load continuously.
Common mistakes
Leaning too far
Do not hang on the rope and lose foot support.
Letting the rope slacken
Do not create slack between steps and jolt the next pull.
Crossing the feet
Do not cross your legs behind one another while moving backward.
Locking the knees
Do not finish each step with a harsh knee lockout.
Jerking with the shoulders
Do not move the load by pulling your shoulders back instead of using your legs.
Moving backward blindly
Do not accelerate without checking for obstacles.
Frequently asked questions
Backward Drag: why is “Leaning too far” a mistake?
Do not hang on the rope and lose foot support.
Backward Drag: why is “Letting the rope slacken” a mistake?
Do not create slack between steps and jolt the next pull.
Backward Drag: why is “Crossing the feet” a mistake?
Do not cross your legs behind one another while moving backward.
Backward Drag: why is “Locking the knees” a mistake?
Do not finish each step with a harsh knee lockout.
Backward Drag: why is “Jerking with the shoulders” a mistake?
Do not move the load by pulling your shoulders back instead of using your legs.
Backward Drag: why is “Moving backward blindly” a mistake?
Do not accelerate without checking for obstacles.
What should I focus on when doing Backward Drag?
Check the ground behind you beforehand. Keep your knees soft. Do not sit your hips all the way down. Do not jerk the rope with your arms. Keep steps short. Move the load continuously.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.