Sled Push

Which muscles does it train?

Equipment needed

How to perform it

For strength, use 3 to 5 heavy carries over 10 to 20 meters with 2 to 3 minutes of rest. For conditioning and volume, use 3 to 4 carries over 30 to 50 meters at a moderate load.

Execution and technique cues

• Grip the sled handles firmly, leaning forward at a 45-degree angle with arms fully extended or bent near the chest.
• Align the head, spine, and hips in a straight line, keeping the core tight to prevent hip sway.
• Drive forward by taking powerful steps, pushing through the balls of the feet and keeping the knees moving straight ahead.
• Maintain a consistent leg drive and torso angle, ensuring the hips do not rise or sag throughout the duration.

Common mistakes

• Rounding the spine and craning the neck upward, which strains the back and neck.
• Allowing the hips to sway from side to side with each step due to poor core control.
• Taking excessively long strides, which reduces the efficiency of the leg drive.

Frequently asked questions

Should I perform the sled push with straight or bent arms?

Straight arms are generally more efficient for heavy loads, while bent arms place more emphasis on the upper body and legs.

Can the sled push be used for conditioning?

Yes, it is a highly effective tool for high-intensity interval training and improving aerobic and anaerobic capacity.

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