Buzz
A long stretch of green artificial turf is a telltale sign you're at a well-equipped gym. The fact that there's enough space for it already speaks volumes. But what can you do with it? More than you might think. Let's explore how to incorporate some of the common equipment you'll often find in a turf area (like sleds, agility ladders, and even a giant tire) as well as a few activities that require no special gear at all.
Reverse Sled Drags
Take a look around the turf, and chances are you'll spot a sled (or possibly a prowler, a type of sled). These can be pushed or pulled, so let's dive into some variations. A great starting point is the reverse sled drag. Grab a pair of handles—whether they're made from rope, straps, or chains—and face the sled. Step backward while pulling it across the turf. These are fantastic for targeting the quads.
Forward Sled Drags
The alternative to dragging a sled backward is to face away from it and walk forward. Your gym may have a harness designed to fit over your shoulders, but you can also position a strap across your hips (right where your legs meet your torso). This move targets the muscles on the back of your legs (glutes, hamstrings, calves), providing a great balance to the backward sled drags.
Sled or Prowler Pushes
After pulling the sled, how about pushing it? A prowler typically has higher handles that allow you to push without needing to lean too far forward. A sled generally has lower handles, but both work well. Simply grip the handles and push.
Now that you’ve learned a few methods of moving the sled across the turf, mix them up—push it down, drag it back, and repeat for variety and intensity.
Farmer’s Carries
If you’ve only ever done farmer’s carries with dumbbells, have I got a treat for you. Some gyms that have a turf area will also have farmer’s handles, which are sort of bizarro-world barbells with a handle in the middle and upright loading pins at either end. But if you have to make do with dumbbells, kettlebells, or other random heavy objects, that’s fine too. Farmer’s carries are great for your grip, your core, and your cardiovascular system. This video from strongman coach Brian Alsruhe gives tips for moving with farmer’s handles while keeping them under control.
Sandbag carries
If your gym has sandbags, these are also great for carries. You hug the bag as high on your chest as you can, and walk to the other end of the turf. This video from Alena Alsruhe is a must-watch if you find sandbags hard to pick up and work with. She’s carried a double bodyweight sandbag and has great tips on how to master the sandbag carry.
Agility ladder drills
Is there a flexible ladder around, probably folded up and stuffed in a corner? Time to do some agility drills. This video shows a variety of footwork drills you can do with a ladder, starting with beginner level hops and progressing to more advanced work.
Agility Cone Exercises
If a ladder isn't available or you've already had your fill of it, why not try cones? This video demonstrates agility drills you can perform with cones. Some drills focus on running specific distances, while others, like the "X drill," can be adjusted based on the space you have at hand.
Animal Movement Exercises
No equipment needed for this one. Instead, we’ll engage in various body movements to travel across the turf. Bear crawls, where you walk on your hands and feet, are just the beginning. You can also try duck walks, lizard crawls, frog jumps—and there’s a whole collection of them here for you to explore.
Skipping Drills
Another set of exercises that require no equipment are moving plyometrics. These movements include skipping (with or without arm circles), bounding, high knees, butt kicks, and more. A few rounds of each can serve as an excellent warm-up before running or a lower body strength session.
Tire Flips
Is there a massive tractor tire lying around the turf area? That’s a win! Tire flips are enjoyable and make you feel unstoppable. However, be sure to check out a tutorial like this one to learn the proper technique first—you should push the tire off the ground, not pull it up with your arms. If you’re working with a large tire, consider doing one or two flips and then switching to another exercise. For a smaller tire, feel free to flip it all the way across the turf.
