Plank Drag (Sled)

A core and chest exercise performed in a plank position while pulling a weighted sled.

Instructions

1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
2. Assume a strong plank position with hands under shoulders, body in a straight line from head to heels.
3. Grasp the rope handles loosely in your hands while maintaining the plank position.
4. Keeping your body rigid and core engaged, pull the sled toward you using your arms and upper body.
5. Move in short, controlled pulls rather than large aggressive movements.
6. Maintain the plank position throughout; avoid allowing your hips to sag or pike.

Tips

• Your entire body should remain rigid like a steel beam throughout the movement.
• Pull with your upper back and arms while minimizing hip movement.
• Engage your core intensely to prevent spinal extension or rotation.
• Use a light load to focus on form and core stability rather than heavy pulling.
• This exercise develops exceptional core stability and anti-rotation strength.