Power Row (Sled)

An explosive pulling exercise using a weighted sled to develop power and back strength.

Instructions

1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight for explosive movement.
2. Face the sled, backing up until there is tension in the line. Maintain an athletic stance.
3. Grasp the handles with both hands, arms extended at about waist level.
4. Explosively drive your elbows backward, powerfully retracting your shoulder blades and pulling the sled toward you.
5. Extend your arms back to the starting position with control, resetting tension in the rope.
6. Repeat for prescribed reps, maintaining explosive power throughout.

Tips

• Initiate power from your posterior chain and upper back, not just your arms.
• Move explosively on the pull; the eccentric return should be controlled.
• Maintain an athletic stance with slight knee bend to assist with power generation.
• Reset tension in the rope between each rep before initiating the next pull.
• This exercise develops explosive pulling power valuable for athletic movements.