Forward Drag with Press

Forward Drag with Press is a strongman conditioning – stepping with a horizontal press exercise involving Pectoralis major. 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: Pectoralis major
Secondary muscles: Gastrocnemius, Soleus, Gluteus maximus, Hamstrings, Quadriceps, Deltoid, Triceps brachii
Exercise type: Strongman conditioning – stepping with a horizontal press

Exercise technique

Attachment
Connect a two-handle strap to the sled and face away from it.
Grip
Hold the handles beside your chest with the straps outside your arms.
Start
Soften your knees and hinge slightly forward to take up the slack.
Step
Step forward and use your leg and hip to start the sled moving.
Press
After establishing your footing, extend both elbows to push the handles forward.
Reset
Bring your hands back toward your chest with the next step, maintaining strap tension.
Continue
Link the step and press in sequence while traveling along a straight line under control.

Key technique points

Load both handles evenly.
Keep straps clear of your neck.
Keep your torso long as you step forward.
Press from balanced footing.
Do not create sudden rope slack.
Choose resistance suited to both the walk and the press.

Common mistakes

Falling into the press

Do not throw your hands forward before establishing foot support.

Wrapping the strap around the arm

Do not trap the strap in the elbow crease.

Letting the back sag

Do not flare your ribs and relax your abdomen during the press.

Pressing unevenly

Do not extend one handle before the other and rotate your torso.

Jerking hard

Do not start the sled with a sudden rope jolt.

Overstriding

Do not reach beyond your balance before pressing.

Frequently asked questions