Sled Push

The ultimate leg-burning, lung-searing challenge — builds explosive leg power and conditioning with zero eccentric damage, perfect for high-frequency training

⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Quads, Glutes, Calves
Secondary Muscles	Core, Shoulders, Triceps
Equipment	Weighted sled or prowler
Difficulty	⭐ Beginner (to learn), scales infinitely
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Sled loading: Add appropriate weight plates
Handle height: High (easier), mid, or low (harder)
Grip: Firm grip on handles, arms extended or bent depending on variation
Body position: Lean forward 45-60°, weight into sled
Stance: Staggered stance, front knee bent
Head: Neutral, looking slightly down and forward
Core: Fully braced, ready to drive

Handle Position Options

Position	Body Angle	Emphasis	Difficulty
High Handles	45° lean	More quad, easier breathing	Beginner
Mid Handles	50-55° lean	Balanced	Intermediate
Low Handles	60°+ lean	Maximum leg drive, harder	Advanced

Setup Cue

"Lean in like you're pushing a stalled car — weight forward, ready to explode"

🔄 Execution

The Movement

🔝 Starting Position
🔄 Driving
🔚 Recovery

What's happening: Loaded position, ready to drive

Hands on handles, arms extended or slightly bent
Body leaning forward into sled
Front leg bent, back leg ready to drive
Core braced, chest up
Weight on balls of feet

Feel: Tension through whole body, ready to push

Key Cues

Primary Cues

"Stay low" — maintain forward lean entire time
"Drive through the ground" — push the ground back
"Short, powerful steps" — not long strides
"Chest to the sled" — keep body angle aggressive

Distance/Load Guide

Goal	Load	Distance	Rest	Pace
Power	Heavy (slow push)	10-20m	2-3 min	Explosive
Strength	Moderate-Heavy	20-40m	90-120s	Controlled
Conditioning	Light-Moderate	40-100m+	60-90s or 1:1 ratio	Sustained

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quads	Hip and knee extension — driving forward	`█████████░` 90%
Glutes	Hip extension, power generation	`████████░░` 80%
Calves	Plantarflexion — pushing through toes	`███████░░░` 70%

Secondary Muscles

Muscle	Action	Activation
Core	Maintains forward lean, transfers force	`███████░░░` 65%
Shoulders	Stabilizes arms, transmits force to sled	`██████░░░░` 55%

Stabilizers

Muscle	Role
Hip Flexors	Rapid leg turnover, knee drive
Erector Spinae	Maintains spine position during lean
Chest/Triceps	Arms transmit force to sled (more in low position)

Unique Benefit

Zero eccentric loading — sled pushes have no lowering phase, meaning less muscle damage and faster recovery. You can train sled pushes frequently without excessive soreness.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Standing too upright	Body vertical, not leaning	Less leg drive, more arm pushing	Lean forward 45-60°
Long, slow strides	Big steps instead of short	Less power, inefficient	Short, choppy, powerful steps
Arms doing the work	Pushing with upper body	Defeats purpose, less leg work	Lock arms, drive with legs
Looking up	Head raised	Poor spine alignment	Look down and slightly forward
Too heavy to move	Sled won't budge	Frustration, form breakdown	Start lighter, build up

Most Common Error

Standing too upright — if you stand tall, you lose mechanical advantage and turn it into an arm exercise. Stay in the lean.

Self-Check Checklist

Body leaning forward 45-60°
Short, powerful steps
Driving through legs, not arms
Maintaining consistent pace
Breathing rhythmically (not holding breath)

🔀 Variations

By Handle Position

High Handles
Mid Handles
Low Handles

Variation	How	Emphasis
High Handles	Arms extended, more upright	Easier, more quad-focused

Best for beginners or high-rep conditioning work.

Variation	How	Emphasis
Mid Handles	Moderate lean	Balanced leg and core

Variation	How	Emphasis
Low Handles	Deep lean, more horizontal	Maximum leg drive, power

By Training Goal

Target	Variation	Change
Max Power	Heavy sled, 10-15m	Explosive starts
Strength	Heavy, 20-30m	Grind through distance
Conditioning	Light-moderate, 50-100m+	Sustained effort
Sprint Speed	Empty or light sled	Maximum velocity

📊 Programming

Distance/Load by Goal

Goal	Sets	Distance	Load	Rest	Notes
Max Power	6-10	10-20m	Heavy	2-3 min	Focus on explosion
Strength	4-6	20-40m	Moderate-Heavy	90-120s	Grind it out
Conditioning	6-12	40-100m	Light-Moderate	60-90s	Keep moving

Workout Placement

Program Type	Placement	Rationale
Lower body day	Finisher	Leg burnout after squats
Conditioning day	Primary	Energy system focus
Speed/power day	Main work	Acceleration training
Recovery day	Light conditioning	Active recovery (light load)

Progression Scheme

How to Progress

Start with bodyweight sled or 25-50 lbs. When you can push smoothly for target distance, add 10-25 lbs. Repeat. Don't ego-lift on sleds — smooth is fast.

Sample Protocols

Power Protocol: 8 x 15m, heavy load, 2-3 min rest Strength Endurance: 5 x 40m, moderate load, 90s rest Conditioning: 10 x 50m, light load, 60s rest (or 1:1 work:rest)

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Empty sled, high handles	Complete beginner
Light load (25-50 lbs)	Building base

Progressions (Harder)

Exercise	When Ready
Lower handle position	Want more challenge same weight
Heavier loads	Current weight is smooth
Longer distances	Conditioning focus

Alternatives

Alternative	When to Use
Sled Drag	Pulling emphasis instead
Hill Sprints	No sled available
Squat variations	Building leg strength
Prowler sprints	Similar but prowler-specific

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	High knee flexion demand	Lighter loads, shorter distances
Low back issues	Forward lean position	Higher handles, lighter load
Poor conditioning	Cardiovascular overload	Start very light, short distances

Stop Immediately If

Sharp knee pain during push
Dizziness or nausea (overexertion)
Loss of form or ability to maintain lean
Chest pain or extreme breathing difficulty

Safe Loading Guidelines

First time: Start with empty sled or just 25-50 lbs
Learn the movement before loading heavy
Surface matters — turf/grass is harder than concrete
Always have clear path ahead

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension	Moderate	🟡 Moderate
Knee	Extension	High flexion angles	🟡 Moderate
Ankle	Plantarflexion	Full dorsiflexion to plantarflexion	🟢 Low
Shoulder	Stabilization	Minimal	🟢 Low

Knee-Friendly Tips

If knees hurt: use higher handles (more upright), lighter loads, and focus on driving through whole foot, not just toes.

❓ Common Questions

How much weight should I start with?

Start with an empty sled or 25-50 lbs. Focus on learning the forward lean and leg drive before adding serious weight.

Is sled push better than squats?

Not better, just different. Sled pushes have zero eccentric load (great for recovery and frequency), while squats build more absolute strength. Use both.

Can I do sled pushes every day?

Yes, with appropriate loading. Because there's no eccentric phase, recovery is faster. Light sled pushes can be done daily for conditioning.

Why does it feel like a cardio exercise?

Sled pushes are extremely metabolically demanding — large muscle groups working hard in a sustained effort. That's the point! Embrace it.

Turf vs. concrete — does it matter?

Huge difference. Turf/grass requires 2-3x more effort than smooth concrete. Adjust loading accordingly.

📚 Sources

Biomechanics & Training:

Kawamori, N., et al. (2014). Sled push training — Tier A
Lockie, R.G., et al. (2012). Resisted sprint training — Tier A

Programming:

DeFranco's sled protocols — Tier B
Louie Simmons sled work — Tier C

For Mo

When to recommend this exercise:

User wants leg conditioning without soreness
User needs power/speed development
User wants to train legs frequently
User has access to a sled
User needs metabolic conditioning

Who should NOT do this exercise:

Acute knee injury
Severe cardiovascular issues (start very light)
No access to sled or suitable surface

Key coaching cues to emphasize:

"Stay low — lean into the sled"
"Short, choppy, powerful steps"
"Drive through the ground, not the sled"

Common issues to watch for in user feedback:

"I'm exhausted after one push" → Load is too heavy, reduce weight
"My arms are doing all the work" → Too upright, lean forward more
"My knees hurt" → Higher handles, lighter load, check form

Programming guidance:

Beginners: 4-6 x 20-30m, light load, 90s rest, 2x/week
Intermediate: 6-8 x 30-50m, moderate load, various goals
Advanced: Mix power (heavy/short), strength (moderate/medium), conditioning (light/long)
Frequency: Can be done 2-5x per week depending on load and volume

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Handle Position Options​

🔄 Execution​

The Movement​

Key Cues​

Distance/Load Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Handle Position​

By Training Goal​

📊 Programming​

Distance/Load by Goal​

Workout Placement​

Progression Scheme​

Sample Protocols​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safe Loading Guidelines​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​