Exercise is intended to improve and/or maintain the feelings, functionality and appearance of great health and fitness. Regardless if it’s for the goal of sports performance, recovery from an illness or injury, or just general fitness, it makes sense to approach exercise in the most efficient manner possible, in a way that prepares you for the demands in your life and equally important, in a way that is FUN for you!
Always remember that there is no exercise that is right for everyone. Fitness is not a “one size fits all” concept. Make sure that for ANY exercise you choose to do, its level of challenge and complexity is safe and appropriate for you. Having said that, here is one of many great exercise options that just oozes functionality, efficiency and fun…
The “Back-Step Sled Pull” exercise can be executed with various types of equipment, but is best done with sled that is specifically designed for strength training and conditioning. Also, you must consider the type of flooring you will be exercising on. Make sure that the sled device and flooring are compatible in terms of not too much friction and that no damage will occur to either when pulling the sled. It’s okay if the sled freely slides over the flooring. The weight added to the sled is what will create the resistance and challenge. Also vital to this exercise is a safe and secure pulling handle. Depending on the device or set-up you use, the way the handle is attached to the sled can vary. Make sure there is no possible way the handle can become detached from the sled when pulling. Also ensure that the handle is long enough so that you can pull the sled from a standing position without it contacting your front foot. Most fitness centers do not have a plate-loaded strength training sled, so you may have to get creative with the equipment at your disposal, so long as you are following the advice stated herein. Check out the accompanying video for a demonstration and how a safe sled device was created from common equipment found in most gyms.
Proper execution of this exercise requires a coordinated step backwards into a wide split-stance, stabilizing the body, and then pulling the sled with a row motion to the side of the rear leg. Then the front leg steps back and a pull to the other side follows. Both hands stay on the handle. Alternate steps back and rowing to the appropriate side for a pre-determined length. Try to find an open area with a length that allows for at least 5 pulls per side, for a total of 10 back-steps, at a minimum. This exercise can be done with slower, deliberate motion, or it can be executed with more power at “game-speed” pace. Just make sure you are always in control of the exercise and your body. This awesome exercise will engage pulling-movement systems of the upper and lower body, stabilizers (yes, including your core), coordination, dynamic control of resistance, balance and a high metabolic demand (if you challenge yourself that is). All around, one of the best exercises out there!
Functional, full-body exercises like this one can have a much more powerful impact on your fitness goals than traditional strength training with machines and single-plane exercises. Plus, they tend to be more fun and motivating to most people. Remember this key point – the human body is an amazing, dynamic and complex system that is innately designed to interact and work in a complex and dynamic environment. Conditioning the body (and mind) to be their best requires challenges comparable and congruent with one’s environment, just at higher levels of intensity when training. This will create meaningful and beneficial results that can truly make a difference in your life, and not just how you look in front of a mirror. Check out FunctionFirst.com for more great info on functional exercise.
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