Sled Push

The sled push is a dynamic, full-body exercise that targets major muscle groups such as the quadriceps, hamstrings, glutes, and core. It's excellent for building strength, improving cardiovascular fitness, and enhancing overall athletic performance. Whether you're looking to increase power or endurance, the sled push is a versatile movement you can adjust to meet your fitness goals.

Proper Form and Technique

Here's how to execute a sled push with the correct form:

  1. Setup: Stand behind the sled, grab the handles with both hands, and lean your torso forward to create a 45-degree angle with the ground. Your arms should be fully extended.
  2. Leg drive: Start driving through your legs, maintaining a firm core and neutral spine. Push the sled by taking small, controlled steps to maximize power output.
  3. Breathing: Inhale as you prepare to push, and exhale with each stride.

Common Mistakes

  • Too much forward lean: Excessive leaning can cause imbalance and lower back strain. Keep a slight forward lean, but stay controlled.
  • Overstriding: Long strides reduce power. Keep steps short and quick.
  • Not engaging the core: A loose core can lead to poor form and increase the risk of injury. Maintain tightness through the core.

Modifications and Variations

  • Beginner modification: Use a lighter sled and focus on proper form before adding more weight.
  • Advanced variation: Load additional weight onto the sled or alternate between pushing and pulling to engage different muscle groups.
  • Backward sled pull: Pull the sled backward for more emphasis on your hamstrings and calves.

Rep Ranges and Sets

Aim for 3-5 sets of 20-30 meters per set. Beginners can start with a lighter weight and shorter distance, while advanced athletes can push heavier loads for longer distances or include interval training.

Breathing Tips

Focus on controlled breathing. Exhale as you push the sled forward and inhale when resetting your stance or between sets.

Video Demonstration 1: Proper Sled Push by Female Athlete

This video provides a clear demonstration of how to perform a sled push with good form, ideal for athletes looking to boost power and acceleration.

Video Demonstration 2: Sled Push Technique - Mistakes to Avoid

This video focuses on avoiding common mistakes, ensuring you perform the sled push safely and effectively.

Tilbake til bloggen