Sled Push

Sled Push is an excellent exercise that activates the entire lower body as well as the core. This exercise particularly strengthens the legs and glutes, while also challenging your cardiovascular endurance. It is ideal for both strength training and conditioning, and can be adjusted by changing the weight on the sled.

Correct form and technique

To perform a Sled Push correctly, follow these steps:

1. Place your hands on the bars of the sled, standing in a natural running position with slightly bent knees and a forward-leaning torso.
2. Keep your back neutral and engage your core as you push the sled forward.
3. Focus on using your legs and keep your arms straight throughout the movement.
4. Continue pushing the sled over the desired distance in a smooth, steady motion.

Common mistakes

Avoid these typical mistakes to get the most out of your Sled Push:

• Standing too upright: Keep your body low to maximize power from your legs.
• Using your arms instead of your legs: Stay focused on pushing through your legs and avoid letting your arms do too much of the work.
• Too much weight: If you cannot push the sled smoothly, it may mean you are using too much weight, which could compromise your technique.

Modifications and variations

If you want to challenge yourself further, try these variations:

• Reverse Sled Push: Push the sled backwards to further activate the hamstrings and core.
• Heavy Sled Push: Add extra weight to focus on maximal strength.
• Sled Sprint: Perform short, explosive pushes to improve explosiveness and cardio.

Reps and sets

For strength, aim for 3-5 sets of 20-30 meters push. If the goal is conditioning, you can increase the distance or reduce the rest time between sets.

Breathing

Breathing plays an important role in maintaining stability and focus during a Sled Push:

• Inhale deeply before you start to gather power.
• Exhale forcefully as you push to maintain momentum.