Power Sled Push

Muscles worked

Setup

1. Load the sled with the desired weight and stand behind it.
2. Grip the upright poles firmly with your hands at shoulder height, arms fully extended or slightly bent.
3. Lean forward until your torso is at a 45-degree angle, maintaining a flat back and neutral spine.
4. Place your feet in a staggered stance with the balls of your feet firmly planted on the ground.

How to do it

1. Drive through the balls of your feet to initiate movement, focusing on explosive hip and knee extension.
2. Take powerful, alternating steps, driving your knees forward while keeping your hips low and stable.
3. Exhale forcefully with each step to maintain core tension and drive.
4. Maintain a consistent, rhythmic tempo, ensuring the sled moves in a straight line for the duration of the set.

Form checklist

• Keep your back flat and core braced; do not let your lower back arch or round.
• Maintain a consistent forward lean from the ankles, not the waist.
• Keep your hips low to the ground to maximize horizontal force.
• Ensure your knees track in line with your toes during every stride.
• Avoid 'piking' your hips upward as you fatigue.

Pro tips

• Imagine 'tearing the floor' behind you with each step to maximize glute and hamstring recruitment.
• Keep your arms rigid to ensure all force from your legs is transferred directly into the sled without energy leaks.
• Look slightly ahead of the sled rather than down at your feet to maintain a neutral cervical spine.

Make it harder

• Use the low handles to increase the demand on your posterior chain and core stability.
• Incorporate 'sprint starts' where you push the sled as fast as possible for short, high-intensity intervals.

Frequently asked

What muscles does the power sled push work?

The power sled push primarily targets the adductors, calves, glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the power sled push?

The power sled push uses sled machine.

Is the power sled push good for beginners?

The power sled push is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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