Spring Drag Carry

Embracing the milder weather, one excellent way to enhance your fitness routine is by incorporating outdoor activities. A notable option is the Spring Drag Carry a practical exercise fostering strength, stamina, and overall fitness. This article explores the benefits of the Spring Drag Carry, proper execution, and tips for seamlessly integrating it into your workout, whether you’re a seasoned athlete or a fitness beginner.

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Gender Age

Maximum Deadlift (lbs.)

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Standing Power Throw (m)

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Hand-Release Push-Ups (reps)

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Sprint Drag Carry (m:s)

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Plank (m:s)

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2 Mile Run (m:s)

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What is the Spring Drag Carry?

The Spring Drag Carry is a challenging workout targeting the entire body, emphasizing core, legs, and glutes. Mimicking natural movements like pulling a heavy object, it involves dragging a weight or sled across a surface using a rope or harness. Executed on a flat surface like a track or lawn, it enhances overall strength, endurance, grip strength, and posture. Whether part of strength training or conditioning for specific sports, starting with a lighter weight and maintaining proper form is crucial, especially for beginners under the guidance of a trainer or coach.

How to Train for the Spring Drag Carry

For those aiming to enhance Spring Drag Carry performance, specific training methods can build strength and stamina. Consider the following suggestions:

  1. Incorporate heavy sled pulls and drags, gradually increasing weight over time.
  2. Practice running with weights to improve cardiovascular stamina.
  3. Focus on muscles used in the carry through squats, lunges, deadlifts, and hip thrusts.
  4. Strengthen grip with exercises like farmer’s walks, dead hangs, and grip strengtheners.
  5. Include plyometric exercises such as box jumps and explosive lunges for quick starts and stops.

Warm-up adequately, pay attention to your body, and avoid injury. Consistent training and dedication lead to improved Spring Drag Carry performance and fitness goals achievement.

Tips for Improving Your Spring Drag Carry Score

To boost your Spring Drag Carry score, follow these tips:

  1. Prioritize grip strength with exercises like farmer’s walks and grip strengtheners.
  2. Train leg muscles with squats, lunges, and deadlifts.
  3. Build endurance with cardio exercises like running or biking.
  4. Maintain proper form, keeping your back straight and engaging core muscles.
  5. Stay hydrated and nourished for optimal performance.


In conclusion, the Spring Drag Carry is a demanding workout fostering strength and stamina across various body areas. Inclusion in your routine can elevate your performance in various sports and activities, contributing to a more functional and robust body. Start with lighter weights, progress gradually, and ensure accurate form to avoid injuries. Consistent practice and commitment to the Spring Drag Carry can propel you towards fitness goals and elevate your training endeavors.

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