To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
Typically, sled drags are performed for a distance as fast as possible, from 30-100 feet. The sled can be pulled backwards to emphasize the quadriceps, or forwards to emphasize the posterior chain.2. Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.