Car Push

The ultimate strongman challenge — push a vehicle to build extreme total-body strength, power, and unbreakable mental toughness

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⚡ Quick Reference

Aspect	Details
Pattern	Push + Carry
Primary Muscles	Quads, Glutes, Hamstrings
Secondary Muscles	Calves, Core, Chest
Equipment	Vehicle in neutral gear
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Supplementary

Movement Summary

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🎯 Setup

Starting Position

1. Vehicle preparation:
   • Put vehicle in NEUTRAL gear
   • Release parking brake
   • Turn off engine (optional)
   • Ensure steering wheel is straight
2. Safety check:
   • Clear path ahead (50-100 yards minimum)
   • Flat or slight downhill to start
   • Have spotter/driver in vehicle (recommended)
3. Hand placement: Hands on rear bumper, trunk, or designated push points
4. Body position: Behind vehicle, feet shoulder-width
5. Stance: Athletic stance, ready to drive forward
6. Lean: Forward lean into vehicle to create tension

Vehicle Selection

Experience	Vehicle Type	Approximate Weight
Beginner	Small sedan	2,500-3,000 lbs
Intermediate	Mid-size sedan/SUV	3,500-4,500 lbs
Advanced	Full-size truck/SUV	5,000-7,000+ lbs

Setup Cue

"Lean into the car, drive through your legs like you're moving a mountain"

Safety First

• ALWAYS have a spotter or someone in the driver's seat to steer and brake if needed
• Ensure the path is completely clear
• Never push on a road with traffic
• Check that the vehicle is in neutral and brake is released

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Ready to initiate push

1. Hands firmly on push point (bumper, trunk, etc.)
2. Arms extended or slightly bent
3. Forward lean, weight into vehicle
4. Feet staggered or side-by-side
5. Core braced hard
6. Eyes forward, not down

Feel: Full-body tension, ready to explode

💪 Pushing

What's happening: Driving vehicle forward with legs

1. Drive through legs — push ground away
2. Short, powerful steps
3. Maintain forward lean (45-60° angle)
4. Arms stay extended or slightly bent
5. Drive with quads, glutes, hamstrings
6. Keep core braced throughout
7. Breathe rhythmically — don't hold breath

Tempo: Powerful, controlled

Feel: Entire lower body and core working maximally, heart rate spiking

Key point: Once vehicle is moving, maintain momentum — don't let it stop.

🏁 Finishing

What's happening: Completing the distance or stopping safely

1. Push through entire target distance
2. If stopping mid-push: dig heels in, let vehicle coast to stop
3. Spotter/driver applies brake if needed
4. Step away from vehicle safely
5. Rest fully before next set

Note: Don't try to stop a moving vehicle suddenly with your body.

Key Cues

Primary Cues

• "Drive the ground backwards" — legs do the work
• "Stay low, stay powerful" — maintain forward lean
• "Short, choppy steps" — don't overstride
• "Keep it moving" — momentum is your friend

Tempo Guide

Goal	Tempo	Example
Strength	Slow, powerful	Maximum force, slow movement
Power	Explosive start	Fast acceleration
Conditioning	Sustained push	Consistent pace for distance

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Drives knee extension, primary pushing force	██████████ 90%
Glutes	Hip extension, propels body forward	█████████░ 85%
Hamstrings	Hip extension, stabilizes knee	████████░░ 75%

Secondary Muscles

Muscle	Action	Activation
Calves	Ankle drive, push-off	███████░░░ 65%
Core	Transfers force, maintains posture	████████░░ 80%
Chest	Stabilizes arms during push	██████░░░░ 55%
Triceps	Keeps arms extended	█████░░░░░ 50%

Stabilizers

Muscle	Role
Upper Back	Stabilizes shoulder blades
Traps	Holds shoulder position

Unique Benefit

Car pushing is total-body functional strength training — nothing mimics the mental and physical challenge of moving thousands of pounds with pure leg drive.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Standing too upright	Not enough forward lean	Less power, inefficient	Lean into vehicle 45-60°
Pushing with arms	Arms do the work	Arms fatigue, less power	Lock arms, drive with legs
Overstriding	Taking too-long steps	Inefficient, wastes energy	Short, powerful steps
Holding breath	Valsalva under extreme load	Dizziness, fainting	Breathe rhythmically
Stopping momentum	Vehicle loses speed	Hard to restart	Keep it moving

Most Common Error

Pushing with arms instead of legs — your arms should just be the connection point. All power comes from driving your legs into the ground.

Self-Check Checklist

• Forward lean maintained (45-60°)
• Driving through legs, not pushing with arms
• Short, powerful steps
• Breathing throughout (not holding breath)
• Spotter/driver present for safety

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Sled Push	Use weighted sled instead	Building toward car push
Light Vehicle	Small sedan (2,500 lbs)	First time car pushing
Downhill Start	Slight downhill grade	Easier initial push

Standard

Variation	How	Emphasis
Sedan Push	Mid-size car (3,500 lbs)	Balanced challenge
Flat Surface	Level ground	Standard difficulty
Solo Push	You alone pushing	Personal best effort

Harder (Progressions)

Variation	How	When to Use
Truck Push	Full-size truck (5,000+ lbs)	Advanced strength
Uphill Push	Slight incline	Maximum challenge
Long Distance	100+ yards	Conditioning focus

By Target

Target	Variation	Change
Pure Strength	Heavy vehicle, short distance	Truck, 20-30 yards
Power	Explosive start	Focus on acceleration
Conditioning	Moderate vehicle, long distance	50-100+ yards
Team Event	Multiple pushers	Strongman competition

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📊 Programming

Distance/Rep Ranges by Goal

Goal	Sets	Distance	Rest	Notes
Strength	3-5	20-50 yards	3-5 min	Heavy vehicle
Power	4-6	10-30 yards	2-3 min	Explosive starts
Conditioning	3-4	50-100+ yards	2-4 min	Moderate vehicle

Workout Placement

Program Type	Placement	Rationale
Strongman training	Primary movement	Event-specific work
Athletic training	Power/conditioning	Functional strength
Leg day	Finisher	Brutal leg burnout
Group training	Team challenge	Motivation and fun

Progression Scheme

How to Progress

Start with a light vehicle (sedan) on flat ground. When you can push 50 yards comfortably, try a heavier vehicle or add distance. This is a self-limiting exercise — you'll know when you're ready.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Sled Push	No vehicle available
Prowler Push	Building base strength

Progressions (Harder)

Exercise	When Ready
Truck Push	Sedan push is manageable
Uphill Car Push	Want maximum challenge

Gym Alternatives

Alternative	When to Use
Heavy Sled Push	Indoor training
Leg Press (high volume)	Can't access vehicle

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee issues	High load on knees	Use lighter vehicle or skip
Low back problems	Forward lean stress	Skip or use sled instead
Cardiovascular concerns	Extreme exertion	Avoid this exercise
No training base	Too advanced	Build up with sled work first

Stop Immediately If

• Sharp pain in back, knees, or shoulders
• Dizziness or vision problems
• Chest pain or trouble breathing
• Loss of control of vehicle

Critical Safety Rules

1. ALWAYS have a spotter or driver in the vehicle
2. NEVER push on a road with traffic
3. ALWAYS ensure clear path ahead
4. NEVER try to stop a moving vehicle with your body
5. ALWAYS warm up thoroughly before attempting

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension, drives pushing force	Full	🟡 Moderate
Knee	Extension, primary driver	Full	🟠 Moderate-High
Ankle	Plantarflexion	Moderate	🟡 Moderate
Shoulder	Isometric hold	Minimal	🟢 Low
Spine	Isometric stabilization	None	🟡 Moderate

Joint Health

The extreme load makes this advanced. Ensure you have a solid strength base before attempting. Warm up extensively.

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❓ Common Questions

Is car pushing dangerous?

With proper safety precautions (spotter, clear path, flat surface), it's no more dangerous than other heavy strength training. Never attempt alone or on a road with traffic.

What kind of car should I use?

Start with a lighter sedan (2,500-3,500 lbs). Once comfortable, progress to heavier vehicles. Always ensure the car is in neutral with parking brake released.

How often can I do car pushes?

1-2 times per week is plenty. This is extremely demanding and requires significant recovery. Treat it like a max effort lift.

Can I do this for cardio?

Yes, lighter vehicles pushed for 50-100+ yards make brutal conditioning work. But it's very taxing — not something you do daily.

Do I need someone in the car?

Highly recommended for safety. They can steer and brake if needed. If solo, ensure a completely flat, clear, safe area.

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📚 Sources

Biomechanics & Muscle Activation:

• Strongman training literature — Tier B
• Athletic training methods — Tier B

Programming:

• Westside Barbell methods — Tier B
• Strongman competition protocols — Tier C

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For Mo

When to recommend this exercise:

• User is doing strongman training
• User has access to a vehicle and safe space
• User wants an extreme mental and physical challenge
• User is advanced with solid strength base

Who should NOT do this exercise:

• Beginners or intermediates → Start with sled work
• Anyone with knee, back, or cardiovascular issues → Too risky
• No safe space or spotter available → Safety concern

Key coaching cues to emphasize:

1. "Drive through your legs, arms are just the connection"
2. "Stay low, maintain the lean"
3. "Short, powerful steps — keep it moving"

Common issues to watch for in user feedback:

• "It won't move" → Check if car is in neutral, brake released, try downhill
• "My arms are exhausted" → Cue to drive with legs, not push with arms
• "I feel dizzy" → Stop immediately, breathe, reduce intensity

Programming guidance:

• For strength: 3-5 sets of 20-50 yards, full recovery between sets
• For conditioning: 3-4 sets of 50-100 yards with 2-4 min rest
• Progress when: Can complete target distance without form breakdown
• Safety first: ALWAYS prioritize safety over performance

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Last updated: December 2024