GymPlan AIBear Crawl Sled Drags
Bear Crawl Sled Drags is a beginner compound strongman that mainly works your quads, with help from your calves, glutes and hamstrings.
How to do the bear crawl sled drags
- Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
- Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialBear Crawl Sled Drags alternatives
Exercises that train the same main muscle.
Backward DragOther · Beginner
Car DeadliftOther · Intermediate
Conan's WheelOther · Intermediate
Rickshaw DeadliftOther · Intermediate
Sandbag LoadOther · Beginner
Sled PushOther · BeginnerFAQ
What muscles does the bear crawl sled drags work?
It mainly works your quads; your calves, glutes and hamstrings assist.
How many sets and reps of bear crawl sled drags should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the bear crawl sled drags good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.