 One of the best exercises for your lower body in terms of development strength speed and function up there with squats is the sled All right, we gotta talk about the sled man. You know what please can we get a sponsorship so we get paid for you? We talked about the sled like at least iterating like what I've been trying to be an evangelist for forever Do you know how he is though? It's like he waits forever to do it until it's like on his terms and then once he like right Just talking about we were talking about something the other day that you were like really enjoying or you're liking I'm like I've been trying to get you to do it forever. What was it? We were just talking about it yesterday No, no, no, it was something else Oh, no, it's Twitter Yeah, he comes in he comes in the studio made for me. He comes I knew that already I don't want to do whatever bro. You come in this so like maybe two three years ago I was like Sal wrote you were made for Twitter. You shouldn't even be fucking with Instagram like it's totally for you You always have all these thoughts and you're you should just be putting out tweets all day long I said you'll blow up He did it for like five minutes and then fucking didn't mess with it after that after Instagram kicks him off Now he's on and he comes in the office today, bro. Yeah Twitter was made for me It's true. I you know what I didn't want to do more social media. I was over it But now that I got kicked off Instagram and I can focus on it right now I want now I'm just pissed off. Yeah, no, but back back to the sled Okay, had you asked me five years ago name your top three lower body Exercises for just you know overall development strength all that stuff. I would not have put the sled in there I don't think I would have put the sled even in the top eight maybe very underestimated It's super underrated, but now for sure it's up there and it's up there for a few different reasons one It does build a lot of muscle and strength. It's a great hypertrophy exercise But the main benefits of it are doesn't damage your body at all like other exercises So you can do a tremendous amount of volume and frequency with the sled The injury risk is really low the damage and soreness You know issues are really low. So it's like it's right now what I'm experiencing This is the more I do push the sled the more fit and strong and muscular my leg It's so complimentary to all the other compound lifts and yeah Like you said building up the volume and the work capacity, you know So for athletes, I that was like my go-to is to get their legs strong and then also have them on their forefoot Instead of always, you know back on their heels for squats. So, you know building that foot strength There's lots of benefits that you know, you don't really realize from it Well, do you think why that is is because there's not a lot of things that you can do for your legs that Take out the centric portion of the exercise and so yes You're not doing as much but you can load it like really heavy so similar to like Olympic lifting, right? Yes, so that's about the only Olympic lifts are so technical. All right. Yeah, the limit was that maybe that's what it is So what a great way to draw? Maybe like an example for the the audience like why this sled is so awesome is You get similar type of benefits in Olympic lifting, but it's extremely technical I can teach a 80 year old lady to push a sled. Yes So she can get some of those benefits that you that some advanced athletes can get from Olympic lifting she can now get with the you need minimal mobility For a sled in comparison to other very effective lower-body exercise It's very natural as far as teaching right very easy to teach If I train a kid who's never worked out before or somebody who's got issues with you know mobility We can usually do some form of the sled It's you know split stance. So it's very natural for athletics And I would have never guessed the muscle development would have been so incredible because of the lack of the negative now It is true that the negative portion of Exercises is one of the most effective, you know muscle-building aspects of a rep however, if you if you add lots of volume and frequency which Which you can do when you don't have the negative right without the negative portion and the safety of an exercise like a sled You could do it more often and more frequent So I literally can push the sled for four sets three days a week and it I have no I don't feel anything on my joints on my body like I would if I did any other lower-body exercise But I still get like this great muscle-building and strength effect from it. I can't believe I underrated it for so long Yeah, it's definitely up there. So yeah, you were you this whole time you and the problem Justin is that you For me at least was that you sold it so much as a functional exercise, which is very true And for hypertrophy minded people like me, which I tend to be also It makes me kind of discredit a little bit like okay. I like the functional aspect But well that was the main focus of I think when a lot of when you see it in the gym Like the only like your functional athletic type, you know coaches and and you know athletes in the gym We're actually using it. So yeah, there's so much more It translates so much more to other avenues like hypertrophy and other pursuits that I think You're gonna see a lot more people trying to figure out how to incorporate in their program Yeah inside effect by the way you push the sled you your calves grow a little bit too Yeah, not very many lower-body exercises will do that It was one of the it's one of the things that I did to keep the my volume up on my legs when so men's physique There's no benefit to me getting like massive legs But I cared personally about keeping my leg size because it was something that I was working on for so long So when I switched over to getting ready to compete for men's physique where I'm being judged by mostly my upper body Maybe a little bit of my calves I didn't want to lose size on my legs One of the ways that I kept the volume up was because I was so focused on all the upper body type stuff Was to keep driving the sled on a regular weight basis like I loved it So as a hypertrophy guy at that time I actually use it a lot like that and there's a lot of we had some old videos when we were at the other What what Jim was that oh that was a club sport or whatever there for a little yeah I don't know if you remember or not, but that was back when I was competing used it quite a bit I use it a lot in fact One of my favorite exercises that we and we don't talk about it that often and Replacing leg extensions is the drag the sled backwards is the drop down at 90 degrees Just so I'm basically I'm simulating like I'm like I'm sitting down, right? But I'm holding the sled and then to walk backwards. Oh, it's all it's all quad Just we get a massive pump from that and feel so good and you're doing something. That's functional. So yeah I love doing this and Justin really got me doing into the like the sled slide side drags and things like that Which I need to do more of those like doing it like carry a style to the side But there's so much that you can do for your lower body with it The only obviously the drawback is not everybody has the you know that that much room to do that Well, you know, I don't most gyms don't now have it so they do But I didn't know this so you could buy a sled the road to the inexpensive But they're usually the ones that slide so you would need like grass or something smooth It's hard to do it on the street or you push it on the street though. Don't I do at home But just I didn't know that that asshole neighbor fucking six o'clock in the morning here this Just imagine living next to you I got a long ass driveway to solve open down it I remember I remember the first time I seen you do in a video And I thought this this motherfucker gets up at six o'clock in the morning and trains He's got this yeah I mean this is back when you were living in the town house and I'm thinking you got people right next to you I think they got to hear this sledge You know, it's funny. Hey, you know, it's funny a couple times This is true done a couple times neighbor walks out because I know they hear me they walk out And what do they see yeah, the wife? Yeah, big wife meter guy was gonna sledge That's cool So it's it's pretty hilarious 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