Sled Push

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Gastrocnemius

Helps

• Deltoid
• Pectoralis Major
• Vastus Intermedius
• Biceps Femoris
• Soleus
• Triceps

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Sled Machine

Technique

1. Load the sled and stand behind it, gripping the posts or handles, with the arms straight or bent depending on the grip height.
2. Lean into the sled so that head, hips and heels line up on one diagonal.
3. Drive through the legs and push the sled forward in powerful steps.
4. Keep the back flat and the head neutral as you push.
5. Stop at the end of the lane and rest before the next push.

Cues

• Push the floor away with each step.
• Stay low and keep the back flat.
• Use a clear surface; turf or smooth floor is best.

Common mistakes

• Standing upright so that the sled does not move well.
• Rounding the back.
• Letting the hips shoot up.
• Taking too heavy a load and stalling after a few steps.

Alternatives

• Sled Drag Forward
• Leg Press
• Farmer's Walk