Bear Crawl Sled Drag
Bear crawling forward on hands and feet while towing a sled from a harness or belt. Loads the legs, shoulders and trunk at once, making it a brutal low-position conditioning finisher.
Primary muscles
- Quadriceps
- Front Delts
- Abs (Rectus Abdominis)
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Calves (Gastrocnemius)
- Triceps
- Serratus Anterior
- Transverse Abdominis
- Sets
- 3–6
- Duration
- 10–20 m
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Clip the sled chain to a harness or loose weight belt so you face away from the sled, then set up on hands and toes with the knees bent and hovering just off the ground.
Brace your trunk so your back stays flat and your hips sit level with your shoulders.
Step one hand and the opposite foot forward, driving hard through the planted leg.
Switch sides, crawling with short, powerful steps as the sled follows.
Keep the knees low and the hands under the shoulders for the whole distance.
Breathing: Take short, steady breaths; don't hold your breath as the drag gets heavy.
Coaching tips
Flat back, knees low
Drive through the legs
Opposite hand, opposite foot
Common mistakes
Hips shooting up above the shoulders
Reaching too far with the hands
Letting the lower back sag under the pull of the sled
Loading the sled so heavy the crawl becomes a shuffle
Safety notes
Start light: the position quickly fatigues the shoulders and wrists.
Crawl on a clear, flat surface such as turf.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.