London Personal Trainer | The Plough Horse

Sled Training for Fast Fat Loss and functional strength Part 3

By the Aegis Personal Training Team

I have to be honest, with the exception of the Jason Bourne movies, I am not a fan of trilogies. The new Star Wars films were bad to say the least, and Matrix Revolutions pushed me over the edge. However, I honestly hope you will find the third-part of this little mini-series on a par with the first two installments and a fitting conclusion to our sled training series.

So far we have looked at the basics of sled work, including simple ways to include it into your current training routine. In part 3 we will simply be showing you some more examples of how easy it is to integrate the sled into some simple movements with just a little creativity and imagination. Much as before, these drills will hit muscles all over the body and can easily be used for metabolic conditioning drills or developing explosive power, simply playing with intensities (loads) and rest periods can change the training effect. We hope you like them and don't forget to post any questions or comments on either our blog or our Facebook page.

1. Spiderman Sled Crawls

This takes a basic crawl pattern and adds resistance, challenging the whole body, developing active hip mobility and strength. Think of Spiderman climbing up a wall and you have the movement. To target hip mobility, keen the hips low and drive the knee forwards at the same time as reaching with the opposite arm. Keep low to the floor.

2. The Plough Horse

This is our own name for this exercise as it involves both a carry and a drag. Just to make it harder we have replaced the pulling slings with chains - nice! Attach these to a belt or harness, pick up a couple of heavy kettlebells and get walking. This movement will hit everything from the hips to the traps!

3. Backwards Hip Drag

This last move is a simple tweak of the backward sled drag seen in Part 1 of this mini-series. This time we have simply used a dipping belt around the hips to really shift all the load onto the lower body.
So, there you have it - a total of nine different exercises with the sled and of course there are many more that you can do - keep your eyes on our blogs and articles for more to come in the future. This is what we call truly functional training - and there isn't a BOSU, resistance band, or pink dumbbell in sight. Of course, if you are thinking that these are exercises for big burly blokes then you couldn't be more wrong. We use these protocols with a whole range of clients from all walks of life and of all shapes and sizes to improve strength and function. Don't forget to send us photos, comments or questions on sled training or any other topics.

Good luck with it and don't forget to check back soon for more training and nutritional articles, videos, and blog posts!

Check our blog for more information on our Personal Fitness Training in London
http://www.aegistraining.co.uk
http://www.blog.aegistraining.co.uk

Category:

Sports

Tags:

• exercise
• fitness
• gym
• london
• personaltrainer
• personaltraining
• results
• strong
• Strongman
• weightloss
• weightraining