Sled Push/Pull
What you'll gain
Builds leg drive and conditioning at the same time with no eccentric loading.
Scales from an empty sled to heavy work, so it suits every training level.
Transfers directly to acceleration and any real world pushing task.
Step-by-Step Instructions
- 1
Load the sled with a weight you can keep moving continuously.
- 2
Grip the low rear ends of the sled's base rails with both hands, arms reaching downward.
- 3
Hinge at your hips so your torso is nearly parallel to the ground and your hips stay high.
- 4
Brace your trunk and keep your spine neutral from head to hips.
- 5
Drive the sled forward by extending one hip and knee at a time in a running stride.
- 6
Keep the sled moving for the prescribed distance or time, then reset.
Common Mistakes
Rounding the back instead of holding a neutral spine, which shifts load onto the lumbar spine.
Standing too upright, which kills the forward lean the drive depends on.
Taking short choppy steps with no knee drive, so the sled stalls between strides.
Loading the sled so heavily that it barely moves and the stance collapses.
About This Exercise
The sled push is a locomotor strength effort. You hinge at the hips with your torso nearly horizontal, brace the trunk, and drive it forward one leg at a time by extending the hip and knee against the load. Quadriceps lead, with glutes, hamstrings, calves, and the whole trunk holding the angle and transmitting force. Arm position changes the feel: bent elbows put more load on the hips, straight arms demand more thoracic extension. There is no lowering phase, so the sled builds conditioning with very little soreness. In a catalog this clip is the conditioning workhorse of a lower body library, useful for circuit and interval builders, team sport plans, and any app that needs a gym-floor cardio option that is not a machine ergometer.
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A loaded sled driven forward from an angled athletic stance, powered by repeated hip and knee extension.
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Specifications
Built for
- Conditioning intervals in a class or bootcamp programming app.
- Speed and acceleration blocks in a team sport plan.
- Low soreness leg work on days between heavy sessions.
- Functional equipment collection pages and gym marketing content.
