5 Ways to Use the Zero Sled for Effective Training

5 Ways to Use the Zero Sled for Effective Training

Incorporating a weight sled into your workout routine can revolutionize your approach to fitness, offering a full-body workout that builds strength, enhances speed, and improves endurance. The Zero Sled's rotating plate allows for smooth and easy direction changes during workouts, reducing wasted time and maintaining high workout intensity. The Zero Sled, with its compact design and versatility, is particularly suited for home use, allowing athletes and fitness enthusiasts to perform a variety of sled exercises on different surfaces like grass, turf, or concrete.

1. Forward Sled Drags to Improve Endurance

We also created a sled strap that is reliable and comfortable to use for your zero sled. Together, they have a siginificant weight capacity, so you can use weight plates and progress through your training.

Sled drags are a fantastic way to build endurance and strength simultaneously. By attaching a sled strap to the Zero Sled and performing forward sled drags across a flat surface, you engage major muscle groups across your body, particularly the posterior chain, which includes the hamstrings, glutes, and lower back.

Benefits of Sled Drags

Consistent training with sled drags can lead to significant improvements in cardiovascular health and muscular endurance, making everyday activities easier and enhancing performance in sports that require stamina.

Practical Tips

For beginners, start with lighter weights on the sled and focus on maintaining a steady pace. Gradually increase the weight and intensity of the drags as your endurance improves to keep the workouts challenging.

2. Sled Pulls for Upper Body Training

An upper body pull sled workout with the zero sled can be very effective if you want to work on getting stronger. Pair that up with a sled push, and you will be on your way to better functional strength.

Sled pulls focus on the upper body, particularly targeting the shoulders, arms, and upper back. Using a pull weight sled with a 360-degree spinning plate allows for easy changes in direction, keeping the workout intensity high and reducing wasted time. By pulling the sled towards you using a rope or strap, you can effectively work these upper body muscles, enhancing strength and stability.

Key Advantages

Sled pulls are particularly beneficial for improving grip strength and overall upper body power, essential for sports like climbing, wrestling, or any activity that requires strong upper body capabilities.

3. Reverse Sled Drags to Bulletproof Your Knees

The reverse sled drag, also called the reverse pull sled can also be very beneficial for back pain. With the Zero Sled, you can do it at home or anywhere you want to train.

Purpose of Reverse Sled Drags

Performing reverse sled drags focuses on strengthening the muscles around the knees and enhancing joint stability. This exercise involves walking backwards while pulling the sled, which activates the front thigh muscles or quadriceps.

Health Benefits

This exercise is excellent for anyone looking to strengthen their knees and reduce the risk of injuries, making it a valuable addition for older adults or those recovering from knee-related issues.

4. Sled Sprints to Boost Your Performance

Forward sled sprints involve sprinting while pushing the sled forward, which is a high-intensity exercise that builds explosive power and speed. This exercise is particularly popular among athletes in sports that require quick bursts of speed.

Enhancing Athletic Abilities

Regularly including sled sprints in your workout can significantly enhance your sprinting speed and explosive power, contributing to better performance in sports like soccer, football, or track events.

5. Resistance Shuffle for Enhanced Agility

What is Resistance Shuffle?

The resistance shuffle involves moving side-to-side while pulling the sled. This exercise targets the lateral muscles of the legs and hips, improving your agility and lateral movement.

Benefits of Agility Training

Incorporating agility training like resistance shuffles can lead to quicker reflexes, improved balance, and better coordination, which are beneficial across various sports and daily activities.


You can also add steel weight plates to your zero sled to increase resistance on your backward drags and other weight sled workouts. Watch out for our next posts and emails for a zero sled discount code. You wouldn't want to miss it!

The Zero Sled is a versatile and effective tool that can be easily integrated into your home workout routine, offering a variety of exercises to enhance your fitness. Whether you're looking to build strength, improve endurance, or enhance agility, the Zero Sled provides a comprehensive workout that meets diverse fitness needs.

Embrace the power of sled training with the Zero Sled and take your home workouts to the next level. With regular use, you'll see significant improvements in your physical health and athletic performance, making every session count.

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How to Use the Zero Sled for Effective Weight Sled Workouts at Home
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