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Ace the ACFT Sprint Drag Carry with Expert Tips!

Are you preparing for the Army Combat Fitness Test (ACFT) and feeling intimidated by the Sprint Drag Carry event? Don’t worry, because FitGAG is here to help you conquer this challenging test! The Sprint Drag Carry is a test of your speed, agility, and strength, and it’s essential to use proper technique to avoid injury and maximize your performance. Here at FitGAG, we’ve gathered expert tips and tricks to help you ace this event. Get ready to conquer the ACFT Sprint Drag Carry!

Table of Contents

Exercise Information

The ACFT Sprint Drag Carry is a functional fitness exercise that combines sprinting with carrying and dragging movements. It targets the entire body, including the legs, core, upper body, and cardiovascular system. Let’s dive into some general information about this exercise:

Level

The ACFT Sprint Drag Carry is an intermediate-level exercise that requires some cardiovascular endurance and full-body strength. It’s not recommended for beginners, as it can be challenging to maintain proper form and technique throughout the movement.

Equipment

To perform the ACFT Sprint Drag Carry, you’ll need access to a sled, two kettlebells, and two dumbbells. The sled should have a strap or handle for dragging.

Type of Exercise

The ACFT Sprint Drag Carry is a compound exercise that targets multiple muscle groups and energy systems at once. It includes running, carrying, and dragging movements, which work the legs, upper body, and core muscles while challenging the cardiovascular system.

ACFT Sprint Drag Carry Exercise: Working Muscles

The ACFT (Army Combat Fitness Test) Sprint Drag Carry is a full-body exercise that targets multiple muscle groups in the body. It is a compound exercise that involves running, dragging, and carrying weight. In this section, we will discuss the primary and secondary muscle groups that are involved during the ACFT Sprint Drag Carry exercise.

Primary Muscle Group: Legs

The primary muscle group targeted during the ACFT Sprint Drag Carry exercise is the leg muscles. The leg muscles are responsible for supporting the body during running, dragging, and carrying weight. The quadriceps, hamstrings, and calves are all engaged during the running portion of the exercise, while the quadriceps and glutes are engaged during the dragging portion of the exercise. During the carrying portion of the exercise, the quadriceps, hamstrings, and glutes are engaged to support the weight.

Secondary Muscle Group: Arms, Shoulders, and Core

In addition to the leg muscles, the ACFT Sprint Drag Carry exercise also engages the arm, shoulder, and core muscles. The arms and shoulders are engaged during the dragging and carrying portions of the exercise to help support the weight. The core muscles are responsible for stabilizing the spine and maintaining proper posture during the exercise.

By engaging both the primary and secondary muscle groups, the ACFT Sprint Drag Carry exercise provides a comprehensive full-body workout. This makes it an effective exercise for improving cardiovascular endurance, strength, and overall physical fitness.

Stay tuned for the next section, where we will discuss the benefits of the ACFT Sprint Drag Carry exercise.

Benefits of ACFT Sprint Drag Carry

The ACFT Sprint Drag Carry is a functional exercise that targets multiple muscle groups and offers a range of benefits. Here are five benefits of incorporating this exercise into your fitness routine:

  • Improved Cardiovascular Health: The ACFT Sprint Drag Carry is a high-intensity exercise that can help increase your heart rate and provide cardiovascular benefits. Additionally, this exercise can help you burn calories and lose weight when incorporated into a well-rounded fitness routine.
  • Increased Power and Explosiveness: The ACFT Sprint Drag Carry requires you to generate power from your legs, core, and upper body. By regularly performing this exercise, you can increase your overall power and explosiveness, making it easier to perform other exercises and activities.
  • Improved Lower Body Strength: The ACFT Sprint Drag Carry targets your glutes, quads, and hamstrings, making it an excellent exercise for improving lower body strength. By regularly performing this exercise, you can build muscle and improve your overall strength and endurance.
  • Enhanced Endurance and Stamina: The ACFT Sprint Drag Carry is a high-intensity exercise that requires endurance and stamina. By regularly performing this exercise, you can increase your endurance and stamina, making it easier to perform other exercises and activities.
  • Improved Functional Fitness: The ACFT Sprint Drag Carry is a functional exercise that simulates real-life movements, such as carrying heavy objects and moving quickly. By regularly performing this exercise, you can improve your overall functional fitness and make daily activities easier.

By incorporating the ACFT Sprint Drag Carry into your fitness routine, you can enjoy these benefits and more. However, it’s important to start slowly and progress gradually to avoid injury and ensure proper form. Additionally, it’s important to incorporate a variety of exercises into your fitness routine to ensure you’re targeting all muscle groups and avoiding boredom.

ACFT Sprint Drag Carry: Step-by-Step Instructions

The ACFT Sprint Drag Carry is a high-intensity exercise that tests your strength, agility, and endurance. Before diving into the instructions, let’s start with the starting position.

Starting Position:

  • Stand behind the starting line with your feet shoulder-width apart.
  • Hold the straps of the sled with your palms facing down.
  • Tighten your core and engage your glutes.

Now, let’s move on to the step-by-step instructions for the ACFT Sprint Drag Carry exercise:

  1. Sprint to the first cone and grab the sled handles.
  2. Drag the sled towards the second cone, keeping your back straight and your core tight.
  3. Once you reach the second cone, drop the sled and sprint to the third cone.
  4. Pick up the two kettlebells and carry them back to the starting line.
  5. Drop the kettlebells and sprint back to the second cone.
  6. Grab the sled handles and drag the sled back to the starting line.
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Repeat these steps for the desired number of repetitions.

ACFT Sprint Drag Carry – Proper Form and Technique

The ACFT Sprint Drag Carry is a functional fitness exercise that targets your full body, including your legs, core, upper body, and cardiorespiratory system. It requires a sled, a strap, and cones, and proper form and technique to avoid injury and achieve maximum results.

Starting Position

  • Stand behind the sled with the strap in your hands and your feet shoulder-width apart.
  • Engage your core muscles and maintain a stable position.

Proper Form and Technique

  • Sprint: Sprint 50 meters to the first cone and touch it with your hand.
  • Drag: Turn around and drag the sled 50 meters back to the starting point while facing away from the sled.
  • Carry: Pick up the sled and carry it 50 meters to the second cone.
  • Keep Your Head Aligned: Keep your head aligned with your spine throughout the exercise. Do not let your neck droop or look up.
  • Breathe: Remember to breathe throughout the exercise. Inhale as you sprint and exhale as you drag and carry the sled.
  • Keep Your Hips Stable: Do not let your hips sway or twist as you drag and carry the sled. Keep them stable and in line with your shoulders and feet.
  • Engage Your Full Body: While different muscle groups are primarily working in each phase of the exercise, your full body needs to work together to maintain proper form and control. Engage your legs, core, upper body, and cardiorespiratory system throughout the exercise.
  • Don’t Overdo It: Do not push yourself too hard, as this can cause exhaustion and injury. Pace yourself and maintain proper form and control throughout the exercise.
  • Warm-Up: Always warm up your full body before performing the ACFT Sprint Drag Carry. This will help you avoid injury and improve your performance.

By following these tips, you can perform the ACFT Sprint Drag Carry with proper form and technique, targeting your full body effectively while minimizing the risk of injury. Remember to start slowly, focus on your form, and gradually increase the speed and difficulty of the exercise over time.

Frequency and Progression: How to Get the Most Out of Your ACFT Sprint Drag Carry Workouts

The ACFT Sprint Drag Carry is a full-body exercise that targets the legs, arms, and core muscles. It is part of the Army Combat Fitness Test (ACFT) and requires speed, agility, and endurance to perform effectively. In this section, we will discuss how to properly incorporate the ACFT Sprint Drag Carry into your workout routine and how to progress with this exercise over time.

Frequency

To see significant results with the ACFT Sprint Drag Carry, it is recommended to perform this exercise at least 2-3 times a week. However, it is important to allow your muscles to rest and recover between workouts to avoid overtraining and injury. You can alternate between the ACFT Sprint Drag Carry and other cardio exercises to give your muscles a break.

Progressive Overload

To progress with the ACFT Sprint Drag Carry, it is important to gradually increase the weight and distance of the exercise over time. One way to progress is to increase the weight you use for the exercise. Another way is to increase the distance you cover with each repetition. Gradually increase the weight and distance and avoid adding too much too quickly to avoid injury.

Periodization

To keep your workouts challenging and prevent plateaus, it is important to use periodization when performing the ACFT Sprint Drag Carry. This involves cycling through different phases of training, such as endurance, speed, and power. For example, you could focus on endurance for 4-6 weeks by performing 3-5 sets of 400-meter runs, then switch to a power phase for 4-6 weeks by performing 2-3 sets of sprints with a weighted sled.

Mix It Up

To prevent boredom and keep your workouts fresh, it is important to mix up your ACFT Sprint Drag Carry exercises. You can vary the weight used, the distance covered, and the method of carrying the weight to target different areas of the body. You can also add in other exercises, such as jumping jacks or burpees, to work the entire body.

Proper Form

Proper form is essential when performing the ACFT Sprint Drag Carry to avoid injury and get the most out of the exercise. Start by standing behind the start line and running to the first cone. Pick up the weight and drag it back to the start line. Then, pick up the weight and run to the second cone. Drop the weight and perform a lateral shuffle to the third cone. Pick up the weight and run back to the start line. Make sure to keep your abs engaged throughout the exercise and avoid rounding your back.

Track Your Progress

To ensure you are making progress and staying on track with your ACFT Sprint Drag Carry workouts, it is important to track your progress. Keep a workout journal or use a fitness app to log your time and distance covered for each exercise. This will help you identify areas where you need to improve and keep you motivated to continue pushing yourself.

Incorporating the ACFT Sprint Drag Carry into your workout routine can be a great way to improve your speed, agility, and endurance. By following these tips for frequency, progressive overload, and periodization, you can ensure that you are getting the most out of your ACFT Sprint Drag Carry workouts and reaching your fitness goals.

Mistakes of ACFT Sprint Drag Carry

The ACFT sprint drag carry is a demanding exercise that requires strength, power, and endurance. However, like any exercise, there are common mistakes that can reduce its effectiveness and increase the risk of injury. Here are five mistakes to avoid during ACFT sprint drag carry exercises:

  • Using poor form during the sprint: Using poor form during the sprint portion of the exercise can reduce the effectiveness of the exercise and increase the risk of injury. Instead, focus on using proper running form, maintaining an upright posture, and using your arms to help propel you forward.
  • Not using your legs during the drag: The drag portion of the exercise requires you to use your legs to pull the sled. Neglecting to use your legs can reduce the effectiveness of the exercise and increase the risk of injury. Instead, focus on using your legs to drive the sled forward.
  • Not engaging your core during the carry: Engaging your core is essential to maintain proper form during the carry portion of the exercise. Failure to engage your core can reduce the effectiveness of the exercise and increase the risk of injury.
  • Not using proper technique during the carry: Using poor technique during the carry portion of the exercise can lead to poor form and increase the risk of injury. Instead, use proper lifting technique, keeping your back straight and using your legs to lift the weights.
  • Not pacing yourself: The ACFT sprint drag carry is a demanding exercise that requires both speed and endurance. Neglecting to pace yourself can lead to poor performance and increase the risk of injury. Instead, focus on maintaining a consistent pace throughout the exercise.
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By avoiding these common mistakes, you can ensure that you are getting the most out of your ACFT sprint drag carry exercises while reducing the risk of injury. Remember to use proper form during the sprint, use your legs during the drag, engage your core during the carry, use proper lifting technique, and pace yourself throughout the exercise. With consistent practice, you can build strength, power, and endurance with the ACFT sprint drag carry exercise.

Variations of the ACFT Sprint Drag Carry: Spice Up Your Workouts

The ACFT Sprint Drag Carry is a challenging exercise that tests your speed, agility, and power. However, doing the same exercise every day can get boring after a while. Here are some variations to spice up your workouts and keep your training interesting:

Forward Sled Drag

This variation targets your quads, hamstrings, and glutes more intensely than the standard sprint drag carry.

  1. Attach a sled or weight to a harness and drag it forward as fast as possible.
  2. Make sure to keep your back straight and your core tight.

Backward Sled Drag

This variation challenges your balance and coordination while working your lower body and core.

  1. Attach a sled or weight to a harness and drag it backward as fast as possible.
  2. Make sure to keep your back straight and your core tight.

Farmer’s Carry

This variation challenges your grip strength and core stability while working your upper body and legs.

  1. Hold two heavy objects, such as dumbbells or kettlebells, and carry them as fast as possible for a set distance.

Bear Crawl

This variation works your upper body, core, and legs while improving your coordination and agility.

  • Get into a crawling position with your hands and feet on the ground.
  • Crawl forward as fast as possible for a set distance.

Sandbag Carry

This variation challenges your grip strength and core stability while working your upper body and legs.

  1. Hold a heavy sandbag and carry it as fast as possible for a set distance.
  2. Make sure to keep your back straight and your core tight.

Incorporating these variations into your ACFT sprint drag carry routine can help you avoid boredom and achieve greater gains in speed, agility, and power. As always, make sure to use proper form and technique to avoid injury.

ACFT Sprint Drag Carry: 5 Alternatives to Build Endurance and Agility

The ACFT Sprint Drag Carry is a challenging exercise that targets your endurance, agility, and overall fitness. However, if you want to mix up your routine or don’t have access to the equipment needed for this exercise, there are plenty of alternatives you can try. In this section, we’ll explore five exercises that target your endurance and agility and can help you improve your performance.

Shuttle Runs

Shuttle Runs are a great exercise for building endurance and agility.

  1. Set up two markers, approximately 10-20 meters apart, and run back and forth between them as fast as you can.
  2. Repeat for 3-5 sets of 30-60 seconds.

Jump Rope

Jump Rope is a classic exercise that targets your endurance and can help improve your coordination and agility.

To perform Jump Rope:

  1. Start with the rope behind you, and swing it over your head and under your feet, jumping over it each time.
  2. Repeat for 3-5 sets of 30-60 seconds.

Bear Crawls

Bear Crawls are a great exercise for building endurance, agility, and core strength.

  1. Start on your hands and knees, and lift your knees off the ground, crawling forward with your hands and feet.
  2. Repeat for 3-5 sets of 30-60 seconds.

Burpees

Burpees are a full-body exercise that targets your endurance, strength, and agility.

  1. Start in a standing position, then drop down into a push-up position, jump your feet forward towards your hands, and then jump up into the air.
  2. Repeat for 3-5 sets of 8-12 reps.

Stair Runs

Stair Runs are a great exercise for building endurance and agility, and can be done indoors or outdoors.

  1. Run up a flight of stairs, then jog or walk back down.
  2. Repeat for 3-5 sets.

Incorporating these alternatives to the ACFT Sprint Drag Carry into your routine is a great way to build endurance and agility, and improve your overall fitness. These exercises require little to no equipment and can be done at home or at the gym. Give them a try and see how they work for you!

ACFT Sprint Drag Carry: Tips and Tricks for a Stronger Overall Fitness

The ACFT Sprint Drag Carry is a challenging exercise that targets multiple muscle groups and improves your overall fitness. It consists of a series of four movements, including sprinting, dragging, carrying, and then sprinting again. In this section, we’ll share some tips and tricks to help you perform the ACFT Sprint Drag Carry correctly and get the most out of it.

Warm-Up: Before performing the ACFT Sprint Drag Carry, it’s essential to warm up your entire body. You can do some light jogging, jumping jacks, or other aerobic exercises to get your blood flowing and increase your heart rate.

Proper Form: Maintaining proper form is crucial when performing the ACFT Sprint Drag Carry. Start by sprinting towards the first cone, then grab the sled and drag it back towards the starting line. Pick up the two kettlebells and carry them to the next cone, then drop them and sprint to the last cone. Pick up the ammo can and sprint back to the starting line. Repeat the exercise.

Engage Your Core: To perform the ACFT Sprint Drag Carry correctly, you need to engage your core muscles. Before you begin the exercise, take a deep breath, and draw your belly button towards your spine. This action activates your core muscles and helps you maintain proper form during the exercise.

Breathe Properly: Breathing properly is essential during the ACFT Sprint Drag Carry. Inhale deeply before you start sprinting and exhale forcefully as you complete each movement. This breathing pattern helps you maintain proper form and engages your core muscles effectively.

Maintain Control: When performing the ACFT Sprint Drag Carry, it’s crucial to maintain control throughout the movement. Use your entire body to control your movements and maintain proper form. Don’t rush through the exercise or use momentum to complete each movement.

Don’t Overdo It: The ACFT Sprint Drag Carry can be challenging, so don’t overdo it. Start with a few reps and gradually increase the number of reps and sets as your overall fitness improves. Overdoing it can lead to muscle strain or injury.

Stretch Your Muscles: Stretching your entire body before and after the ACFT Sprint Drag Carry can help prevent muscle strain and injury. Stretch your legs, core, and upper body muscles before and after the exercise.

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Wear Proper Shoes: Wearing proper shoes with good grip can help you maintain your balance and reduce the risk of injury during the ACFT Sprint Drag Carry.

Mix it Up: Mixing up your ACFT Sprint Drag Carry routine can help keep your workout fresh and challenging. You can try adding weight to the sled or kettlebells to increase the difficulty level.

Stay Consistent: Consistency is the key to success with any exercise routine. Incorporate the ACFT Sprint Drag Carry into your workout routine at least twice a week, and gradually increase the frequency as your overall fitness improves.

Incorporating these tips and tricks into your ACFT Sprint Drag Carry routine can help you get the most out of this exercise and achieve a stronger overall fitness. Remember to always maintain proper form, engage your core muscles, and listen to your body. With time and practice, you’ll be able to perform the ACFT Sprint Drag Carry like a pro and achieve your fitness goals.

Incorporating ACFT Sprint Drag Carry into Your Workout Routine for Maximum Effect

The ACFT Sprint Drag Carry is a high-intensity exercise that targets multiple muscle groups, including your legs, core, back, and arms. Here are some tips to help you incorporate this exercise into your workout routine for maximum effect:

Warm-up properly: Before doing the ACFT Sprint Drag Carry, it’s important to warm up your entire body. This can include exercises like jumping jacks, jogging in place, and dynamic stretches.

Use proper form: To perform the ACFT Sprint Drag Carry, start at the starting line and sprint to the first cone. Pick up the sled and drag it back to the starting line, then turn around and sprint to the second cone. Pick up the two 40-pound kettlebells and carry them back to the starting line, then turn around and sprint to the third cone. Perform a lateral shuffle to the left cone, then back to the middle cone, and then to the right cone before running back to the starting line. Make sure to keep your back straight and your movements controlled throughout the exercise.

Mix up your routine: Don’t just perform the ACFT Sprint Drag Carry in isolation. Mix it up by incorporating other exercises that target your legs, core, back, and arms, such as squats, deadlifts, pull-ups, and plank variations.

Vary the rep range: To maximize the benefits of the ACFT Sprint Drag Carry, try varying the rep range. You can perform multiple sets of the course for time or perform single reps for speed.

Use progressive overload: To continue to see progress, you’ll need to use progressive overload, which means gradually increasing the weight, reps, or sets over time. This will challenge your muscles and help them grow stronger.

Don’t overdo it: It’s important to give your muscles time to recover, so don’t overdo it with the ACFT Sprint Drag Carry. Aim to perform 2-3 sets of the course, 1-2 times per week.

Focus on your breathing: It’s important to regulate your breathing throughout the exercise to ensure that you’re getting enough oxygen to your muscles. Focus on inhaling deeply through your nose and exhaling forcefully through your mouth.

Engage your core: To stabilize your body during the sled drag and kettlebell carry, make sure to engage your core muscles. This will help you maintain proper form and prevent injury.

Rest between sets: Allow your muscles time to recover between sets. Rest for 2-3 minutes between sets to ensure that you’re performing each rep with proper form.

Increase difficulty level: Once you have mastered the basic form of the ACFT Sprint Drag Carry, you can increase the difficulty level by increasing the weight of the sled or kettlebells, or by performing the exercise on uneven terrain.

By incorporating these tips into your workout routine, you’ll be well on your way to maximizing the benefits of the ACFT Sprint Drag Carry and achieving a stronger, more powerful lower body and core.

Ultimate Workout Plan for ACFT Sprint Drag Carry

The ACFT Sprint Drag Carry is a demanding exercise that requires a combination of speed, agility, and strength. If you’re looking to improve your performance on the Army Combat Fitness Test (ACFT), adding this exercise to your workout routine can be beneficial. Here’s a one-week workout plan to help you master the ACFT Sprint Drag Carry:

Day 1: Lower Body and Cardio

Warm-up: 5-10 minutes of cardio

Barbell Squats: 3 sets x 10 reps

Deadlifts: 3 sets x 10 reps

Box Jumps: 3 sets x 10 reps

Sprint Drag Carry: 3 sets x 1 rep

Leg Press: 3 sets x 12 reps

Cool-down: 5-10 minutes of stretching

Day 2: Rest Day

Day 3: Upper Body and Cardio

Warm-up: 5-10 minutes of cardio

Pull-ups: 3 sets x 10 reps

Bench Press: 3 sets x 10 reps

Medicine Ball Slam: 3 sets x 10 reps

Sprint Drag Carry: 3 sets x 1 rep

Seated Cable Rows: 3 sets x 12 reps

Cool-down: 5-10 minutes of stretching

Day 4: Rest Day

Day 5: Full Body and Cardio

Warm-up: 5-10 minutes of cardio

Burpees: 3 sets x 10 reps

Jumping Jacks: 3 sets x 20 reps

Kettlebell Swings: 3 sets x 10 reps

Sprint Drag Carry: 3 sets x 1 rep

Plank: 3 sets x 30 seconds

Cool-down: 5-10 minutes of stretching

Day 6: Rest Day

Day 7: Lower Body and Cardio

Warm-up: 5-10 minutes of cardio

Lunges: 3 sets x 10 reps per leg

Leg Extensions: 3 sets x 12 reps

Box Jumps: 3 sets x 10 reps

Sprint Drag Carry: 3 sets x 1 rep

Leg Curls: 3 sets x 12 reps

Cool-down: 5-10 minutes of stretching

Remember to start slow and focus on proper form and technique when performing the ACFT Sprint Drag Carry. It’s essential to engage your core muscles throughout the movement and maintain good posture. With consistent practice and effort, you’ll be able to master this demanding exercise and excel on the ACFT!

Conclusion

The ACFT Sprint Drag Carry is undoubtedly a challenging event that requires a lot of speed, agility, and strength. However, with proper training and technique, anyone can conquer this event and achieve their fitness goals. So, if you’re preparing for the ACFT or simply want to improve your speed and agility, give this event a try and use our expert tips and tricks to maximize your performance. Thanks for reading, and keep fit with FitGAG!

Author

  • Todd Miller

    Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.

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