Bear Crawl Sled Drags

Bear Crawl Sled Drags is a strongman conditioning – quadrupedal sled dragging exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
Exercise type: Strongman conditioning – quadrupedal sled dragging

Exercise technique

Attachment
Secure the sled chain to the rear attachment of a suitable harness or pulling belt.
Direction
Face away from the sled and clear your travel path.
Support
Place your hands down, bend your knees and keep your back long.
Tension
Shift slightly forward to take up chain slack.
Travel
Crawl forward in short steps, pairing opposite hands and feet.
Pull
Push the ground backward with your legs, using your hands for balance and travel.
Finish
Slow the sled, lower your knees and release tension in the harness.

Key technique points

Check the harness attachment.
Do not tangle the chain between your legs.
Keep your back long and near the floor.
Use short diagonal steps.
Do not sway your hips sideways.
Set the load according to four-point control.

Common mistakes

Loose belt

Do not use an attachment that can slip from your waist under pull.

Hips too high

Do not turn the bear crawl into a straight-legged drag.

Sagging lower back

Do not release abdominal control against sled resistance.

Stepping on the chain

Keep the foot path clear of the rear attachment.

Long hand steps

Do not reach far enough forward to lose shoulder support.

Standing suddenly

Do not abruptly stand while the harness is tensioned.

Frequently asked questions