Why Humans Are Built to Push, Drag, and Carry Heavy Things

(And Why Sled Training Might Be the Most Natural Form of Strength)

Long before gyms, barbells, or fitness apps existed, humans were already training.

Not intentionally—but inevitably.

From the very beginning of our civilization, survival required one thing above all else: the ability to move weight over distance. We pushed, dragged, lifted, and carried objects that were often heavier than ourselves. Food. Wood. Stones. Tools. Injured tribe members. Water. Game.

This wasn’t “conditioning.”
It was life.

Fast forward to today, and we’ve replaced that fundamental human task with chairs, machines, and hyper-specific exercises. Yet somehow, the moment people try sled pushes, sled drags, or heavy carries, something clicks.

It feels brutal.
It feels honest.
It feels… right.

Last week, Adri—founder of The Nude Foot—along with Mario, put this idea to the test in the most raw way possible: a sled drag marathon on the beach, wearing The Nude Foot shoes, moving weight for hours the way humans always have.

No machines.
No shortcuts.
Just force, friction, and forward motion.

Humans Didn’t Evolve Sitting Down

Our anatomy tells the story clearly.

Humans are designed with:

• Powerful glutes and hamstrings for hip extension

• A resilient spine meant to transfer load

• Feet capable of gripping, stabilizing, and pushing against the ground

• A nervous system optimized for sustained effort under load

Anthropologists and evolutionary biologists agree: load carriage and resistance locomotion were constant demands for early humans.

We didn’t just walk.
We walked while carrying weight.

We didn’t just run.
We ran while dragging or pulling objects.

This is why movements like sled pushes, sled drags, farmer’s carries, sandbag carries, and yoke walks feel so intuitive—and why they show up repeatedly in CrossFit, Hyrox, and hybrid training competitions.

They aren’t trends.
They’re ancestral patterns.

The Sled: A Perfectly Primitive Tool

The sled is one of the most underrated training tools in modern fitness.

Why?

Because it strips strength down to its most basic form:
Can you move something heavy from point A to point B?

Unlike barbell lifts:

• There’s no eccentric overload

• Minimal joint stress

• Continuous tension

• No cheating momentum

This makes sled work uniquely effective for:

• Building work capacity

• Developing leg and glute strength

• Improving cardiovascular conditioning

• Training mental resilience

It’s not pretty.
It’s not technical.
And that’s exactly the point.

Why Sled Training Is Perfect for CrossFit and Hyrox Athletes

If you train for CrossFit or Hyrox, sleds are non-negotiable.

Hyrox, in particular, has brought sled pushes and pulls to the mainstream, forcing athletes to confront a truth many had avoided: engine + strength must coexist.

Sled work:

• Trains legs without excessive muscle damage

• Builds glutes under constant tension

• Forces efficient breathing under load

• Mimics race conditions better than isolated lifts

Unlike squats or deadlifts, sleds allow high volume without wrecking the nervous system—making them ideal for hybrid athletes who need to train frequently.

That’s why top competitors prioritize sleds year-round.

Dragging Weight: The Forgotten Superpower

Dragging a sled—especially backward or forward with a harness—might be even more “human” than pushing.

Think about it:

• Dragging prey

• Pulling wood

• Moving tools

• Hauling supplies

Dragging forces:

• Massive posterior chain engagement

• Constant glute activation

• Full foot engagement, especially through the big toe

• Core stability under fatigue

During the beach sled drag marathon, Adri and Mario experienced this firsthand. Every step required coordination between feet, hips, and breath. No single muscle could dominate. The body had to work as a system.

That’s real training.

Carrying: Strength That Transfers to Life

Carries deserve their own category.

Farmer’s carries, sandbag carries, shoulder carries—they train something modern fitness often neglects: usable strength.

Carries improve:

• Grip strength

• Core stiffness

• Postural endurance

• Gait efficiency

• Mental toughness

They also reveal weaknesses fast.

If your feet collapse, your posture follows.
If your breathing fails, the carry ends.

This is why carry-heavy sports and military training have always relied on them. Strength that doesn’t transfer to movement isn’t strength—it’s decoration.

Why Doing This on the Beach Matters

Training on sand changes everything.

Sand:

• Increases instability

• Demands foot strength

• Forces constant micro-adjustments

• Eliminates artificial rebound

Dragging a sled on sand is brutally honest. There’s nowhere to hide. Every inefficiency is exposed.

Doing it barefoot-style—or in minimalist shoes like The Nude Foot—amplifies this effect. The foot has to work. The toes have to grip. The arch has to stabilize.

This isn’t a disadvantage.
It’s a return to normal.

Footwear Matters More Than People Think

If your training involves pushing, dragging, and carrying, your shoes are either helping—or sabotaging—you.

Bulky, cushioned shoes:

• Reduce ground feel

• Limit toe engagement

• Delay force transfer

Minimalist, functional training shoes:

• Allow natural foot mechanics

• Improve stability

• Enhance force production

• Reduce energy leaks

During long-duration sled work, this difference becomes obvious fast. Efficient movement saves energy. Inefficient movement drains it.

That’s not marketing.
That’s physics.

Training Like a Human Again

The modern fitness world loves complexity. More metrics. More gadgets. More rules.

But the body hasn’t changed.

We are still the same species that survived by moving heavy things across difficult terrain.

Sled pushes.
Sled drags.
Carries.

They don’t just build fitness.
They reconnect us to what strength is actually for.

The beach sled drag marathon wasn’t about records or social media clips. It was a reminder: the most effective training is often the most basic.

Move weight.
Over distance.
On your feet.

That’s how humans were designed to train.

And that’s why hybrid training, CrossFit, and Hyrox work so well when they respect this principle.

Not because they’re new.
But because they’re ancient.