PKB Sled Pulls: The Ultimate workout

July 16, 2017

One of the most humbling workouts I have done was attach three PKB’s to a SKLZ 360 Recoil, grab another PKB (or two) and go for a walk - in the sand. There was no “race” or “minimum distance” just, “this sucks!” I am one of those sick individuals that when they get crushed by something so simple I am sold, and I will continue to do it.

"That which does not kill us makes us stronger."
- Friedrich Nietzsche

I first learned of the benefits of Carry’s and Sled Pulls from renowned strength and conditioning coach Dan John. The thought of picking up heavy stuff, dragging it across the beach or field and carrying it back really appealed to me. It spoke to my inner Warrior/Farmer (which I am neither and do not pretend to be one, not even on the internet :)

I loved the simplicity and rawness of me against the weight for distance. And the obvious carry-over to real life: grocery bags lugged up the stairs, children wanting to be held for hours, and push starting your buddy’s car so he can pop the clutch (this hasn’t happened for a while but you never know!!).

If by chance you aren’t sold on this idea of picking up a weight in each hand and going for a walk, think of what it may do for your posture. You may be thinking, this is the worst thing I could do for my forward head, rounded upper back and hunched shoulders.  Ah, contraire my friend!

Doing these carry’s will naturally put you in an upright posture. You will want to straighten up once under load. Those sleepy postural muscles will wake up to prevent injury. Trust me, you will not be able to hold on to the weight with some crappy lazy posture. The body won’t allow for it.

Of course you will need to pick up a weight that will get your attention. Three-quarter to full body weight for men and half to three-quarter body weight for women is a worthy goal.

Remember this is a goal and not to be an ego boosting activity. These can easily be something you can do three times a week. You won’t over-do or over-train yourself.
Oh and one more thing.....

HAVE FUN with this!


Robert is a former RKC and Strong First Team Leader. He’s the creator of “Kettlebells at 10,000ft” video workout series and Kettlebell Training: The Basics (Apple App). You can reach Robert at

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