 You want to make some of the fastest gains you've ever made in your lower body? Use the sled. Here's the best part You can do it every single day. Oh, yeah Yeah, you know what's so overlooked man so overlooked and it is one of the few Strength and muscle building lower-body exercises I guess you can put it in that category that you literally can do a tremendous amount of frequency on yeah and not Suffer like the same consequences you would if you did like let's say squats every day or front squats or Anything like I've been such an evangelist of sleds for so long and it's it's just now like I Get encouraged because I see it more often in the gyms and like they actually make turf areas for the sled So I think that you know, it's more accessible So it's like we can talk about it now It used to be one of those like functional tools that only you know sport specific people had in their gyms or not But there's so much value in the sled especially I mean anywhere from you know a kid to you know 80-year-olds like there's just it's it just spans across like all You know different types of people and where they're coming from Yeah, do you think that has a lot to do with it? No eccentric portion of the exercise. I absolutely do Yeah, I know I'm right now. I'm trying to think of like what other Movements that are popular where it's completely eliminated the eccentric portion of the exercise Well, you're doing the work right like the the machine isn't like placing a force on you So you're the one that's driving dictating, you know, how much effort you want to put into it I know what else is like that? Is there anything else that would be I mean Olympic lifts technically are all You know no eccentric, right? You do the you do a clean and press drop it or a clean drop it And and that's there's something to be said about that the eccentric part So you have whenever muscles contract three three different ways, right generally there's concentric Which would be like if I'm doing a curl. I'm curling the way eccentric is lowering That's actually a type of muscle contraction and then isometric is holding and the one that causes the most damage eccentric is eccentric It's the lowering of weight isometric and concentric cause less damage now. There is a positive to eccentric It's also the most connected to muscle growth, but the limiting factor is you can't do it all the time It's so damaging on the body. So this is kind of like a hack, right with the sled I can do it so frequently like I could literally do three sets of you do it every day You can and you get and it's super safe like it's I feel no joint pain. In fact, I feel like my joints Almost get like a chance to recover. So if I'm starting to feel stiff from doing lots of squats and deadlifts I just start using the sled I don't lose any muscle mass which tends to happen if I do any other exercise aside from those other ones and My joints feel really good and I can do it like every single day if I wanted to and feel fine It's you know, one of my favorite things to do, you know, it's inevitable when you are training No matter what kind of great programming you're following that, you know, we all have a tendency to have those days where we overreach It's one of my favorite tools to supplement into my routine when I'm let's say I have a program I'm following and I'm squatting at least two or three times in the week and you know On Wednesday, I get you know a little excited and throw on probably more than I should and then Friday I'm back at legs again, and I'm really sore still from Wednesday's workout. I'll drive the sled that day Yes, it's one of my favorite things to do and replacing it's something like that when I overreach because then I still feel I could get this great workout, but then I it almost feels recuperative. Yeah. Wow, but also still building It's it's a weird. That's what I'm saying. It's so unique and and then there's some other benefits as well One of them is the that it strengthens the foot and the ankle. Yes through that range of motion So like you could do calf raises and you'll technically work the foot and the ankle, of course But it's not working the foot and the ankle in conjunction with the knee and the hip Which is how you you'll use it in everyday life with this as you're driving Your foot has to get stronger and your calves and your tibialis and all the stabilizers have to stabilize and strengthen And the benefits are tremendous because they all work together So it's so your weakest link starts to catch up and this is what I've noticed my feet My ankles feel so much stable more stable and stronger because I've been driving huge for that especially athletes like it, you know being on the forefoot and You know like you don't want to be on your heels in any athletic endeavor And so this is one of those that helps you kind of train and strengthen again uh, you know your feet to be stable and strong in those positions and so to to Add some some volume to that and frequency to that I think is super valuable Yes, and then what you can do and this is what I've been doing too is you can incorporate Some isometric um stabilization in the upper body With your drive. So the two different ways i'll do this are either fully extended So let's say i'm driving, you know, 300 or 400 pounds on the sled, which is a decent amount of weight for me Keeping my arms totally extended and fully extending my shoulders like that has to I have to be able to support the weight With my arms shoulders scapula my core, right? So that's good Or I can bring the sled here And now I have to stabilize in this kind of down pressing position as I'm driving with my legs and they all they both have Really good carryover to upper body exercise. Well, shout out to to um, the knees over toes guy Putting out great information on this stuff too But about also like bulletproofing your knees and like getting in that position like even dragging it backwards You know, so it puts a lot less strain and impact on your knee But also gets it stimulated In order to um also like build strength and support around your knees Yeah, and then those of you that are like, you know, don't enjoy the I guess the stamina conditioning aspect of exercise, which I get Um, that's not my favorite either The sled gives you a decent amount of that like if you push it just further than a short distance Um, you'll you'll heart will start to beat and you'll get like a conditioning This is why athletes like to use it or why coaches who train athletes like to use it because they get the strength with the With the with some of the strength stamina thrown in which you don't necessarily get as easily with traditional lower body exercises Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here And be sure to subscribe