Sled Push tutorial
The sled push means driving a weighted sled across the floor with powerful steps and a forward-leaning body. It works the legs, glutes and whole body, builds conditioning and power, and because it has no eccentric phase it is easy on the joints; it suits everyone from beginners to advanced athletes.
How to perform
- Load the sled with an appropriate weight and stand behind it.
- Grip the sled handles with arms fairly straight or slightly bent.
- Lean your body forward about 45 degrees and brace your core.
- Drive the sled forward with short, powerful steps, pushing through the balls of your feet.
- Cover the set distance without stopping.
- Stop at the end, recover your breath, and return to the start for the next set.
Breathing: Breathe rhythmically in time with your steps, exhaling on the hardest drives.
Key tips
- Keep your back flat and in line with your rear leg.
- Drive each knee fully forward and keep the steps short.
- Keep your gaze on the floor slightly ahead.
Common mistakes
- Rounding the back or letting the hips sag
- Taking long, slow strides
- Standing too upright so the legs can't drive
Safety: People with heart conditions or back pain should start with a light load and short distances, or substitute brisk incline treadmill walking.
Legs (quads)Primary muscle
MachineEquipment
BeginnerLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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