If you’re someone who regularly lifts weights and/or participates in any sport or discipline, then your knees have barked at you on more than a few occasions.
Trust me, I’ve been there.
Setbacks are a part of the game — no doubt about it. The pertinent issue is working around them to ensure you’re still getting a good training effect while providing yourself enough time to recover.
And let’s be real, with any type of commitment whatsoever or discipline that requires you to gradually push the envelope, there will be setbacks. If you think otherwise, then you’re not training very hard. But like I said, it’s how you work around them that’s going to determine the outcome.
Photo Credit: T-Nation.com
Reverse Sled Drags
Backwards or Reverse Sled Drags have been such a great exercise not only for myself, but also for a few of my clients that occasionally experience achy knees. Interestingly, I’ve also found them to be highly effective for folks with arthritic knees — which lends itself to the fact that they not only serve as a tool to build muscle, but it’s also useful for rehabilitative purposes.
The cool thing about this, too, is that you can do them every workout or training session. Due to the nature of movement, it’s all concentric contractions. Meaning, it’s less induced muscle damage — which makes this particular exercise a viable option to do at a high frequency.
Incorporating these in conjunction with a boatload of hip-dominant work (RDL, Hip Thrusts, Pull-Throughs, Band Sumo Walks) will get your knees feeling good again.
There's really nothing more badass than moving heavy ass weight on the sled. The caveat, though, is that they burn like hell – seriously. Here's Lianne finishing up with some reverse drags with a mini-band. We did deadlifts for speed, bench press, inverted rows, and Bulgarian split squats. #Strong #LegsOnFire #Quadzilla #HavingFun #honolulu #hawaii