This 2-Move Drill Torches Fat and Builds Muscle

The moves are simple, but the benefits are massive.

Whether you're thinking about enhancing performance in sport or improving how you look, at the end of the day, it's all about getting better.

Getting stronger and more efficient at basic functional tasks is a big part of that. Tasks like dragging or walking while carrying a load would be examples of this.

Working on these two tasks alone can go a long way in helping you improve, regardless of what long-term goal you've set for yourself.

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Whether you're thinking about enhancing performance in sport or improving how you look, at the end of the day, it's all about getting better.

Getting stronger and more efficient at basic functional tasks is a big part of that. Tasks like dragging or walking while carrying a load would be examples of this.

Working on these two tasks alone can go a long way in helping you improve, regardless of what long-term goal you've set for yourself.

This drill can take anywhere from 8 to 20 minutes, depending on how long you choose to train. It can serve as a complement to another training program or even serve as its own workout.

The Setup

You need around 50 feet of open space.

This can be a wide hallway, an open space in a gym, or the best option—do it outside.

On one end of this open space, place a sled with an attached pair of handles (it can be either one handle or two handles). At the other end of the open space, place a pair of moderately heavy dumbbells.

The two moves this drill will consist of are the Farmer's Walk and the Sled Pull. Both moves target a huge amount of musculature and can get your heart thumping in a hurry. Demos of both are below:

The Two-Move Drill

Start at the end with the dumbbells.

Pick them up and hold them at your sides.

When the clock starts, perform a Farmer's Walk to the end where the sled is set up. Try to get there as quickly as possible while maintaining good form.

Once you reach the other end, set down the weights and grab the handles of the sled.

Pull the sled backwards as quickly as you can from that end back to where you started.

Once you return to the starting point, you can rest for 1-2 minutes. Then, walk back to where the dumbbells are, and go again. You should repeat this drill at least 5 times, but you can certainly do more depending on your time commitment.

Tweak the weight as needed to ensure you're being challenged.

Variations

There are different ways you can improve at this drill.

If your goal is to improve speed, maintain the same weights and try to finish the drill in less time than you did in the past.

If your goal is endurance, perform more rounds while decreasing the rest time or, if possible, walk for a longer distance.

If your goal is strength, add weight and use heavier dumbbells. Try to achieve the same time that you did with the lighter resistance.

Photo Credit: YakobchukOlena/iStock

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Topics: BURN FAT | BUILD MUSCLE | SLED TRAINING | LOADED CARRIES