Strength Training · Functional Fitness · Conditioning
Sled Push
The sled push moves a weighted sled across the floor using steady leg drive. It trains leg strength and conditioning while your trunk and shoulders stay braced.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Grip the high handles with both hands.
- Place your feet hip-width apart, with one foot slightly behind the other.
- Lean your whole body forward into the handles with your arms straight.
- Drive your rear foot backward against the floor to start moving the sled.
- Advance with short, alternating steps for the prescribed time.
- Shorten your steps further as you approach the stopping point.
- Bring the sled to a complete stop with both hands on the handles.
Form cues
- Keep your ribs over your pelvis.
- Look at the floor ahead.
- Breathe steadily through the effort.
Common mistakes
- Jerking the sled to startBuild pressure smoothly through the handles until the sled begins to slide.
- Crossing your feetKeep each foot on its own track so your legs do not cross as you advance.
- Hips swaying side to sideKeep your belt line facing forward rather than twisting with each step.
Safety
Poor traction can make your feet slip while you lean into the sled. Excessive load or fatigue can strain your lower back or shoulders if your braced position collapses.
- Use shoes with reliable grip on the pushing surface.
- Clear the lane of people and obstacles, leaving room to stop before its end.
- Load plates evenly and secure them as the sled design requires.
- Start light; reduce the load if the sled repeatedly stalls or your posture breaks down.
If pushing aggravates wrist, shoulder, back, or lower-limb pain, stop and ask a physiotherapist about a suitable modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Friction Weight Sled
Sets and reps
- Sets
- 3–4
- Target
- 20–30 seconds
- Rest
- 1 min 30 sec
Use the same surface when comparing loads, since friction can change the difficulty substantially.