Your video will begin in The sled with Khalipa Posted on Wed, 21 January 2015 in Benchmark WODs by Wodnation 49 Views 0 0 So we’re at CrossFit Center and one of the things we use a lot is sleds. They’re super important for the back and posterior strength and to build that hamstring strength. A lot of people dead lift, what they are neglecting is the use of these sleds. So what I want to talk about is the slide in particular but also the problems. You want to take a look? This is our sled. We grab the carabiner. We took a strap to it, right? From here, I added one of these rope belts. I put it around my waist because that’s where I’m comfortable. You could just get these straps and put them around your shoulders. Totally cool either way. We also have the crawlers. What I do with the crawlers is get over to the carabiner, we took some of these ropes whatever these slides are. So now it becomes a pushing implement or else it becomes a pulling implement. What we want to talk about is the hamstring engagement. We have to pull this. What we are now looking for guys is this. This is not what I want. I don’t want these little steps like these. I also don’t want these big, giant awkward steps. What I’m looking for is simply a stalk or a march. Okay? And as I do this, what’s happening is, coming up, boom - drive down, push up. Almost like a leg curl. Here - boom, boom, boom … It is consistent. What I’m not seeing is this huge sway. There might be some, a little bit of a pop and a slide but overall it is pretty consistent. I’m in this position with a slight forward lean. Boom, boom, boom... Guys we have an west side barbel in the east coast. I love this tool. It’s my favourite implement here with my warm ups and I see my hamstring strength and my pulling strength go through the roof. Use these slides, you can march with them like what I just did. You can also pull it this way, right? You can go over the top, pull it this way, okay? You could go laterally, right? So I have to strap it and work lateral. You work back with the belt. We talked about the slide, we talked about essentially the exact same movements with the slide and the crawler. For some people, you might now have a slide or a crawler. If you’re watching this video from somewhere. You have some of this chains, they’re mostly used for pull ups, we sometimes use this for mobility. You guys use this for a sled. All you do is find a partner. You go and face that direction. So I’m giving the exact same tension on the sled. So we are just going to start walking. And all I do is giving this backward tension. You could also face me, right? Same exact thing, right? And you do it. And lateral. All the same motions. I’m simply being the resistance instead of the sled. The slide is a useful too. Start using it when you come to the gym. Use the slides, make use of these great devices.