Abs, Adductors, Calves, Forearms, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps
Batwing Reverse Sled Drag Overview
The batwing reverse sled drag is a variation of the sled drag and a total body exercise. Primarily, the batwing reverse sled drag will target the muscles of the quads, hamstrings, glutes, and calves as you fight to pull the sled the desired distance.
The contracted row positioning of the arms will also create isometric tension on the muscles of the back.
Sled drags can be an extremely beneficial conditioning exercise or they can be used as a strength building exercise depending on how you fit them into your workout routine.
Batwing Reverse Sled Drag Instructions
- Load the desired weight onto the sled and attach a set of handles with a nylon strap.
- Setup in an athletic position with your body inclined away from the sled at roughly 45 degrees and your arms extended.
- Row the handles and allow them to rotate as you assume an underhand grip.
- Hold the contracted row position as you drive the sled backwards by extending the leg and hip of each leg.
- Repeat until you reach the desired number of steps, distance, or time.
Batwing Reverse Sled Drag Tips
- For reverse drags ensure that you keep tension through the upper back and don’t allow the shoulder blades to excessively protract as this will cause the upper back to round.
- If you don’t have access to a sled, you can drag a car or even a plate across astroturf.
Some prefer to pull with the head down while others would rather look up. This is somewhat personal preference but it will also depend upon the individual and how they present in a resting position.
- If someone exhibits more extension bias then they may want to experiment with looking down as this will help to keep them a bit more neutral.
- If someone exhibits more flexion bias then they may want to experiment with looking up as this will help to drive more extension and keep them a bit more neutral.
- Given sled pushes/drags don’t have any eccentric component they can very beneficial to incorporate during rehab, as a method of conditioning which won’t incur excessive soreness or load joints excessively.