Sled push-
The sled push is an excellent conditioning exercise that challenges both the cardiovascular system and the muscles of the lower body. This exercise requires pushing a sled along a flat surface such as turf, either for a designated time or distance. Depending on the type of equipment used, the sled can be pushed with handles or straps in front. The sled push can be used as part of a dynamic warm-up or power training routine, as a finisher after a workout, or as part of a conditioning circuit. This exercise provides a great way to increase strength and endurance while also improving muscular power. It is also an effective way to burn calories and increase fat loss. With the sled push, you can add resistance and challenge yourself with heavier loads, making it a great way to build muscle and strength. In addition, this exercise is great for athletes and can be used to improve speed, agility, and explosiveness. Lastly, the sled push is an excellent way to build core strength and stability, helping to improve overall balance and coordination.
Type:
Cardio
Muscles Used:
Hamstrings
Level:
Beginner
Equipment:
Other
Benefits Of This Exercise
- The sled push is an excellent conditioning exercise that challenges both the cardiovascular system and the muscles of the lower body, such as the hips, glutes, and quadriceps.
- It can be used as part of a dynamic warm-up or power training routine, as a finisher after a workout, or as part of a conditioning circuit.
- This exercise provides a great way to increase strength and endurance while also improving muscular power.
- This exercise is great for athletes and can be used to improve speed, agility, and explosiveness.
- The sled push is an effective way to burn calories and increase fat loss.
- It can be loaded heavily with low risk of injury and because there is no eccentric component to the movement, it results in very little muscle soreness.
- Lastly, the sled push is an excellent way to build core strength and stability, helping to improve overall balance and coordination.
Step by Step Instructions For Sled push-
- Find a flat surface such as turf to perform the sled push.
- Load the sled with an appropriate weight that challenges you but does not slow you down significantly.
- Decide whether you want to use the handles or straps in front to push the sled.
- If using handles, place your hands on them with your arms extended. If using straps, secure them around your waist.
- Ensure you have good posture by standing tall and engaging your core.
- Begin the exercise by driving through the ground with short, alternating steps.
- Move as fast as you can for either a designated time or distance.
- Continue pushing the sled until you have completed the desired duration or distance.
- Rest and recover before repeating the exercise for additional sets or as part of a circuit.
Warm Up Tips
- Choose an appropriate surface and load your sled with a suitable weight.
- Decide whether to use the upright or low handles for the exercise.
- Place your hands on the handles and extend your arms, leaning into the sled.
- Maintain good posture throughout the exercise.
- Drive through the ground with alternating, short steps.
- Move as fast as you can for a short distance.
Sled push- Safety Tips
- Ensure that the surface you are using is appropriate for sled pushing and is free from any obstacles or hazards.
- Before starting, make sure the sled is loaded with a suitable weight that provides enough resistance without slowing you down significantly.
- Choose the handle position that is most comfortable for you, whether it’s the upright or low handles.
- Maintain good posture throughout the exercise, keeping your back straight and shoulders back.
- Engage your core muscles to stabilize your body and prevent any excessive strain on your lower back.
- Start with short, alternating steps and gradually increase your speed as you become more comfortable with the movement.
- Push the sled using your leg muscles, driving through the ground with each step.
- Be mindful of your surroundings and avoid collisions with objects or people while pushing the sled.
- If you feel any pain or discomfort, stop the exercise immediately and assess the cause.
- Gradually increase the weight of the sled as you become stronger and more experienced to avoid overexertion or injury.
Incorporating Into Other Workouts
The sled push is a versatile exercise that can be incorporated into various types of workouts. Here are some ways to include it:
1. Dynamic warm-up: Start your workout with a few rounds of sled pushes to activate the muscles of the lower body and increase heart rate. This will prepare your body for more intense exercises.
2. Power training routine: Include sled pushes as part of your power training routine to improve muscular power. Perform multiple sets of sled pushes with heavy loads and short distances, focusing on explosive movements.
3. Finisher after a workout: Use sled pushes as a finisher to challenge your cardiovascular system and burn additional calories. Push the sled for a designated time or distance, giving it your all to finish your workout strong.
4. Conditioning circuit: Incorporate sled pushes into a conditioning circuit by combining it with other exercises such as burpees, kettlebell swings, or sprints. Perform a set of sled pushes followed by another exercise, alternating between them for a specific number of rounds.
5. Athlete training: The sled push is particularly beneficial for athletes as it helps improve speed, agility, and explosiveness. Include sled pushes in your training routine to enhance athletic performance and develop lower body strength.
6. Fat loss and calorie burn: The sled push is an effective exercise for burning calories and increasing fat loss. Incorporate it into your workouts regularly to maximize calorie expenditure and promote weight loss.
Remember to start with an appropriate weight on the sled that challenges you but does not slow