Heavy Sled Push
Heavy Sled Push is a strongman strength and conditioning - horizontal push exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Pectoralis major, Gluteus maximus, Hamstrings, Triceps brachii
- Exercise type
- Strongman strength and conditioning - horizontal push
Exercise technique
- Load
Load both sides of the sled evenly on a suitable surface.
- Grip
Wrap both hands fully around the handles.
- Position
Keep your arms extended and step your feet back.
- Preparation
Form an inclined line from your head to your heels and brace your abdominals.
- Push
Push the ground backward with your leading leg to start the load moving.
- Steps
Extend your hips and knees in alternation, advancing with short, powerful steps.
- Stopping
Slow down at the end of the path and release the handles once the sled stops.
Key technique points
- Adjust the load to the surface.
- Press evenly into the handles.
- Keep your hips in line with your torso.
- Keep your steps short.
- Drive your knees in line with your feet.
- Leave space to stop ahead of you.
Common mistakes
Lower back sagging
Do not lose abdominal support against the resistance of the sled.
Lifting the hips high
Do not break your body alignment and disrupt the pushing angle.
Long steps
Do not reach too far forward with your feet and slow yourself down.
Pumping the arms
Do not bend your elbows and tug the sled with every step.
Crooked path
Do not steer the load sideways with uneven hand pressure.
Releasing under load
Do not suddenly release your grip while the sled is moving.
Frequently asked questions
Heavy Sled Push: why is “Lower back sagging” a mistake?
Do not lose abdominal support against the resistance of the sled.
Heavy Sled Push: why is “Lifting the hips high” a mistake?
Do not break your body alignment and disrupt the pushing angle.
Heavy Sled Push: why is “Long steps” a mistake?
Do not reach too far forward with your feet and slow yourself down.
Heavy Sled Push: why is “Pumping the arms” a mistake?
Do not bend your elbows and tug the sled with every step.
Heavy Sled Push: why is “Crooked path” a mistake?
Do not steer the load sideways with uneven hand pressure.
Heavy Sled Push: why is “Releasing under load” a mistake?
Do not suddenly release your grip while the sled is moving.
What should I focus on when doing Heavy Sled Push?
Adjust the load to the surface. Press evenly into the handles. Keep your hips in line with your torso. Keep your steps short. Drive your knees in line with your feet. Leave space to stop ahead of you.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.