Louie Simmons, the mastermind behind Westside Barbell, knows strength training isn’t just about barbells. Enter the sled: a versatile tool that can elevate your powerlifting game by building work capacity, aiding recovery, and strengthening various muscle groups.
Sledding for Lower Body Domination
Westside utilizes the sled for targeted lower body work:
- Forward Pull: Mimicking proper deadlift form, this exercise strengthens hamstrings and glutes. Imagine lumberjacks pulling wood – that’s the power you’re building!
- Bent-Over Pull: Target your hamstrings even further with a bent-over pulling technique.
- Ankle Straps: Want rock-solid abs and front hips? Walk the sled with straps attached to your ankles, engaging your core with every step.
- Backward Walk: For quads and front hips, reverse your direction. Imagine the burn!
Sledding for Upper Body Power
The sled isn’t just for legs. Here’s how to unleash its upper body potential:
- Pec Fly Pull: Mimic a pec deck machine by pulling the sled with your arms, slowly extending and contracting for maximum chest activation.
- Front Raise: Work those shoulders with a forward walking motion while performing front raises with palms facing down.
- Lat Pull: Target your lats by starting with arms extended behind you and pulling them up with palms facing forward. Modify your walking direction (forward or backward) to target different lat regions.
- Reactive Bench Press: This advanced technique involves holding the straps out, walking forward, and explosively driving the sled forward to build “reversal strength” for bench press.
Progression and Programming
Start slow and focus on proper form. Use the “rule of 60” – begin heavy and reduce weight by 30% each day for three consecutive sessions before increasing again. Aim for 5-20 minutes of upper body pulling, depending on your experience level.
Sledding can be incorporated into your lower body and max effort days, with additional “restoration” sessions performed at 60% intensity on following days.
Exploring Sledding and GPP: Broadening Your Training Scope
Sledding falls under the umbrella of General Physical Preparedness (GPP). While the sled offers a resistance training approach, GPP also encompasses weightless drills like jumping jacks and shuffles. Studies have shown significant improvements in athletes who incorporate GPP work, highlighting its importance beyond traditional weightlifting.
The Takeaway: Embrace the Sled for Powerlifting Success
Sledding is a valuable tool for powerlifters seeking to:
- Increase work capacity: Enhance your ability to handle demanding powerlifting sessions.
- Boost recovery: Promote better recovery through targeted exercises.
- Strengthen specific muscle groups: Address weaknesses and build overall power.
Don’t be limited by the barbell. Incorporate the sled into your training regimen and unlock a new level of powerlifting performance! This isn’t just for powerlifters – anyone seeking to build overall strength and power can benefit from sled work. So, grab a sled, unleash your inner athlete, and get ready to dominate!
Check out our previous post about Bench Press Plateau? Blast Through It with Proper Form.