Sled Push
Driving a loaded sled across the floor with a forward lean and short, hard steps, logged by distance. The quads and glutes do almost all the work pushing, with no weight to lower and nothing loading the spine from above. Choose it for leg drive, conditioning or extra leg work without the impact of running.
Updated
Primary muscles: quadriceps, glutes. Supporting muscles: calves, adductors, hamstrings, core, front delts. Equipment: sled.
Muscles worked
Equipment
How to do it
- Load the sled and stand behind it on a clear strip of turf.
- Grip the vertical poles, arms straight on the low handles or slightly bent on the high ones.
- Lean forward to about 45 degrees with head, back and hips in a line.
- Brace the core and push the floor back through the ball of the front foot.
- Take short, powerful steps and keep the arm position fixed.
- Push for 20 to 40 m, then ease off and stand up.
Watch for
- Hips piking up or the lower back rounding as you tire.
- Long, jogging strides instead of short drives.
- Arms collapsing so the chest sinks toward the poles.
Breathing
Breathe in short, steady bursts and keep the core braced between steps.
Tip
Log only the plates you add to the sled, not the sled itself. Keep the load low enough that the sled keeps moving.
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