Sled Push
Sled Push is a conditioning and strength – horizontal sled push exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Gastrocnemius, Core muscles, Triceps brachii
- Exercise type
- Conditioning and strength – horizontal sled push
Exercise technique
- Setup
Clear the sled path and choose a load suited to the sliding surface.
- Grip
Grasp the handles with both hands shoulder-width apart.
- Torso angle
Step your feet back to form a sloping line from your head to your heels.
- First push
Push backward against the ground with your leading foot to start the sled moving.
- Stepping
Use short, powerful steps, extending each leg from the hip.
- Upper body
Keep your elbows long and your shoulders stable behind the handles.
- Stopping
Shorten your steps at the end of the distance and slow the sled under control.
Key technique points
- Keep your steps short and powerful.
- Lean forward without letting your lower back sag.
- Apply even force through both hands.
- Drive your knee in the direction of your foot.
- Adjust the load for the surface.
- Leave enough clear space ahead to stop.
Common mistakes
Raising the hips
Do not disrupt your torso angle and turn the push into a scramble on your toes.
Letting the back sag
Do not relax your abdomen and arch your lower back against the sled resistance.
Overstriding
Do not place your foot so far forward that each step brakes your progress.
Bending the elbows
Do not pump your arms unnecessarily while pushing the sled.
Pushing to one side
Avoid uneven hand pressure that steers the sled off its straight path.
Overloading
Do not choose resistance that makes you lose form just to move the sled.
Frequently asked questions
Sled Push: why is “Raising the hips” a mistake?
Do not disrupt your torso angle and turn the push into a scramble on your toes.
Sled Push: why is “Letting the back sag” a mistake?
Do not relax your abdomen and arch your lower back against the sled resistance.
Sled Push: why is “Overstriding” a mistake?
Do not place your foot so far forward that each step brakes your progress.
Sled Push: why is “Bending the elbows” a mistake?
Do not pump your arms unnecessarily while pushing the sled.
Sled Push: why is “Pushing to one side” a mistake?
Avoid uneven hand pressure that steers the sled off its straight path.
Sled Push: why is “Overloading” a mistake?
Do not choose resistance that makes you lose form just to move the sled.
What should I focus on when doing Sled Push?
Keep your steps short and powerful. Lean forward without letting your lower back sag. Apply even force through both hands. Drive your knee in the direction of your foot. Adjust the load for the surface. Leave enough clear space ahead to stop.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.