Sled Push
The sled push is a great way to get your heart rate up and work the muscles of your lower body. It requires you to push a sled along a flat surface, usually turf, either for a given amount of time or a set distance. Depending on the type of sled you have, you may be pushing handles or straps attached to the front. This exercise can be used for a variety of purposes, whether you're doing a dynamic warm-up, power training, a conditioning workout, or a circuit. Regardless of the purpose, it's a great way to get your blood pumping and your muscles working.
Type:
Strongman
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Other
Benefits Of This Exercise
- Load heavily with low risk of injury
- Works the muscles of the hips, glutes, and quadriceps
- No eccentric component to the movement, reducing muscle soreness
- Provides a serious cardiovascular challenge and calorie burn
- Great way to get your heart rate up and blood pumping
- Can be used for a variety of purposes, such as dynamic warm-up, power training, conditioning workout, or a circuit
Step by Step Instructions For Sled Push
- Load your pushing sled with the desired weight.
- Assume an athletic posture by standing in front of the sled with your feet shoulder-width apart.
- Lean into the sled, bending your knees slightly and keeping your back straight.
- Extend your arms fully and grasp the handles of the sled.
- Take a deep breath and brace your core muscles.
- Push the sled forward by driving through your legs and extending your hips and knees.
- Maintain a strong and steady pace as you push the sled along the flat surface.
- Continue pushing the sled for the desired amount of time or until you reach the set distance.
- Focus on engaging your lower body muscles, particularly your glutes, hamstrings, and quadriceps.
- Keep your core muscles engaged throughout the exercise to maintain stability and control.
- After completing the set, release the handles of the sled and step away from it.
Warm Up Tips
- Make sure to properly warm up your body before starting the sled push. This can include light cardio exercises such as jogging or jumping jacks to increase your heart rate and warm up your muscles.
- Start with a lighter weight on the sled if you are new to this exercise or if you haven't done it in a while. Gradually increase the weight as you become more comfortable and stronger.
- Before pushing the sled, ensure that you are in the correct posture. Lean into the sled with your arms fully extended, grasping the handles or straps firmly.
- Focus on pushing the sled as fast as possible, using the strength of your hips and knees to extend and engage your posterior chain.
- Remember to breathe properly throughout the exercise. Inhale deeply as you prepare to push, and exhale forcefully as you exert force on the sled.
- Keep your core engaged and your back straight throughout the exercise to maintain proper form and prevent injury.
- If you are using a timer, set a specific amount of time for each set. If you are using a distance, measure out the distance you want to cover and aim to push the sled all the way to the end.
- Listen to your body and take breaks as needed. If you start to feel fatigued or experience any pain, stop and rest before continuing.
- After completing your sled push workout
Sled Push Safety Tips
- Before starting the sled push, make sure to load the sled with the desired weight. Ensure that the weight is evenly distributed and securely attached to the sled.
- Assume an athletic posture before pushing the sled. This includes leaning into the sled with your arms fully extended and grasping the handles or straps firmly.
- Start pushing the sled as fast as possible, focusing on extending your hips and knees to engage your posterior chain. Keep your core tight and maintain proper form throughout the exercise.
- Choose a flat surface, preferably turf, for pushing the sled. Avoid uneven or slippery surfaces to prevent accidents or injuries.
- Start with a lighter weight and gradually increase as your strength and conditioning improve. Avoid pushing a sled that is too heavy for your current fitness level to prevent strain or injury.
- Listen to your body and take breaks as needed. Pushing yourself too hard without proper rest can lead to fatigue or overexertion.
- Stay hydrated before, during, and after the sled push. Drink plenty of water to replace fluids lost through sweat and prevent dehydration.
- Wear appropriate footwear with good traction to prevent slipping or sliding while pushing the sled.
- Warm up before starting the sled push with dynamic stretches and mobility exercises. This helps prepare your muscles and joints for the intense workout.
- If you have any existing injuries or medical conditions,
Incorporating Into Other Workouts
One way to incorporate the sled push exercise into workouts is by using it as a dynamic warm-up. Before starting your main workout, load the pushing sled with the desired weight. Take an athletic posture by standing in front of the sled with your feet shoulder-width apart. Lean into the sled, bending your knees slightly and keeping your back straight. Extend your arms fully and grasp the handles of the sled. Take a deep breath and brace your core muscles. Push the sled forward by driving through your legs and extending your hips and knees. Maintain a strong and steady pace as you push the sled along the flat surface. Continue pushing the sled for the desired amount of time or until you reach the set distance. Focus on engaging your lower body muscles, particularly your glutes, hamstrings, and quadriceps. Keep your core muscles engaged throughout the exercise to maintain stability and control. After completing the set, release the handles of the sled and step away from it.
Another way to incorporate the sled push exercise is by using it for power training. Load the pushing sled with the desired weight and assume an athletic posture by standing in front of the sled with your feet shoulder-width apart. Lean into the sled, bending your knees slightly and keeping your back straight. Extend your arms fully and grasp the handles of the sled. Take a deep breath and brace your core muscles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain. This explosive movement will help develop power in