Setup and loading
Harness or belt.
How to do the bear crawl sled drag step by step
- Hook the sled to a belt or harness.
- Get on all fours with your knees bent.
- Crawl forward, dragging the sled.
Form cues
- Flat back
- Knees low
Common mistakes
- Raising your hips
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Sets and reps for your goal
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
Endurance
2-4 x 15-25 or 30-60 s2-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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