Sled Row
Differentiation: Mechanics
This variation of a standing cable row is unique. Here is how: you pull a sled. Using a sled forces an explosive contraction out of your lats because the sled tends to not move. Using explosive movement increases the overall power and fast-twitch muscle development in your lats.
Starting Position
To get into starting position, do this...
1) Locate a speed sled.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Load plates onto the sled.
4) Clip a chain to the sled.
5) Clip a dual handle attachment to the other end of the chain.
6) Stand facing the sled.
7) Grasp a handle in each hand - with your palms facing each other.
8) Step backward until there is tension in the chain.
9) Place your feet shoulder-width apart.
10) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale while flexing your middle-lats while pulling the sled toward you.
3) ...until the handles touch your abdomen.
4) Inhale while squeezing your entire back and hold for a count of two seconds.
5) Then, step backward and extend your arms until there is tension in the chain.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Do not thrust your hips.
Keep your knees slightly bent.
Keep your upper body stationary.
Focus on pinching your shoulder blades together.
Be sure to use your back muscles, not your arm muscles to perform this exercise.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 |
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