Benefits of sled training:

- Provides Variety
Training in the gym to develop strength and power can become boring, so getting outside with the sled can provide a stimulating work out. At F!T F!X we love the outdoors, the enviroment is our gym.

- Develops Aerobic Capacity For Heavier Clients / Athletes
Larger clients / athletes, such as shot putters, Australian Footballers and rugby forwards, can develop aerobic fitness through low intensity (in terms of the resistance carried on the sled), walking drills performed with the sled, such as the sled pull with triceps curls. We have used the sled for many of my sport athletes to give them the edge.

- Develops Anaerobic Power
The sprint sled pull is the obvious sled application for developing dynamic power and speed and, in particular, acceleration. Note: the weight used on the sled should be relatively light, if increased sprint acceleration is your goal, as too heavier a load will compromise effective sprint acceleration technique and therefore compromise training transference. Other dynamic moves can be performed with the sled, with heavy sled loading and powerful actions over relatively short distances of 10-20m. The right picture shows Ross Whiston a AFL player using the sled to increase his power and speed.

- Increase Muscle Size (Hypertrophy)
With heavy weights (that would induce fatigue after pulling and completing the relevant exercises on the sled over reps of 10-15m) muscular growth can be stimulated. Again, this can make for a great alternative to indoor weight training. Due to the potential for dynamic movement with the sled as well, these workouts will release high levels of the androgen (growth hormones) – testosterone and growth hormone, thus promoting muscle growth.

- Pre-Condition Against Injury
Love getting new clients on the sled, because Sled workouts are also great for strengthening muscles to withstand the rigours of more intense workouts and sports – this is known as pre-conditioning or pre-training. The power walk will pre-condition the legs and back, for example, before more explosive running work outs are tackled. Also alot of my sport specific clients benifit for the reason. The top left shows Brent Matthews using the sled to pre-condition his body for kokada trail.

- Develops Functional Strength
Sled work involves numerous muscles and joints over functional movements. The arm and legs work together to coordinate movement, and core activation is integral to stabilise the body as the limbs exert force on the sled and training surface. F!T F!X loves functional exercises, this is why we use the sled most times in group fitness sessions and personal training.

- Loosing Bodyfat
Another goal the sled will help you in accomplishing is losing bodyfat. To do this you can sprint, do circuits or just walk with the sled for 30-60 minutes. Summer is coming and there is no time like the present to start getting in shape. So break out your sled today and get to work. We add the sled into Group Training exercise sessions to add on to the session for that extra edge to loose body fat. Micheal Young is shown in the bottom picture using the sled to aid him to burn body fat.

Check out these sled videos of F!T F!X clients.

Begin the movement by initiating your hip drive. This needs to be FORCEFUL and POWERFUL. You are literally blasting the kettlebell up by will of hips alone. As the kettlebell comes up over your head, dip down slightly under the bell and drive your fist up towards the sky and stand tall.  This will allow the kettlebell to gently flip over your wrist.  This is the difference between the snatch and the high pull.  This part of the lift will take a little practice as most newbie’s tend to allow the bell to smack against their wrist.   A couple of these with bad form and a heavy kettlebell will wake you up to the advantages of proper technique in a hurry. 

Check out Adam Fowler in this Kettlebell workout video. In the video a 12kg kettlebell is used to do KB snatch.

The snatch is the evolution of the swing, press, and clean, this is why Adam loves the exercise, it has it all.

Wondering what a Kettlebell is? Click here to find out.

The device is often used for balance training but can be used for so many different activities, all while working on endurance, strength, balance, and stability.When the dome side faces up, the BOSU ball provides an unstable surface while the device remains stable. This combination of stable/unstable allows a wide range of users, from the young, elderly, or injured to the elite level athlete. Adam Fowler likes to use it with his Personal Training clients.

Two postions are dome side up and dome side down. With the dome side up, the device can be used for athletic drills and aerobic activities. Dome side down the device is highly unstable and can be used for a wide array of exercises as well.

Book in your very own personal training session and you will use fun, new and challenging fitness equipment like this.