Sled Row

طريقة الأداء

1. 01Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
2. 02With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
3. 03To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
4. 04Take a step or two back to get tension in the line and repeat.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.