Sled Push

Setup

1. 01Load the sled for the goal: lighter for speed, heavier for strength.
2. 02Grip the high or low handles with arms locked or slightly bent.
3. 03Set a forward body lean in a straight line from head to heel.
4. 04Brace the trunk before the first drive.

Execution

1. 01Drive the legs back one at a time with full hip and knee extension.
2. 02Keep the arms rigid so leg force transfers straight into the sled.
3. 03Take powerful, rhythmic steps, keeping the sled moving continuously.
4. 04Push for the planned distance, then rest fully before the next run.

Checkpoints

• -The body forms a straight line from head to driving heel.
• -Each step reaches full extension behind the body.
• -The hips do not pike up or sag toward the sled.
• -The sled keeps rolling steadily rather than stalling between steps.

Common mistakes

• -Piking the hips and pushing down into the sled instead of forward.
• -Taking short, choppy steps that never reach hip extension.
• -Bending the arms and absorbing the leg drive.
• -Loading so heavy that positions collapse and the sled barely moves.