{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Prowler Push",
      "kind": "brand"
    },
    {
      "text": "Weighted Sled Push",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "gastrocnemius",
        "role": "prime-mover"
      },
      {
        "muscle": "soleus",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "triceps-brachii",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "conditioning",
      "strength",
      "strongman"
    ],
    "movement_patterns": [
      "gait",
      "horizontal-push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "weight-plate"
    ],
    "required": [
      [
        "sled"
      ]
    ]
  },
  "external_ids": {
    "wger": "1523"
  },
  "id": "oec:sled-push",
  "instructions": {
    "setup": [
      "Load the sled with the target weight on a suitable surface such as turf or rubber flooring.",
      "Face the sled and grip the vertical uprights firmly with either straight arms or bent arms close to the chest.",
      "Incline your torso forward at roughly a 45-degree angle, establishing a rigid line from your head through your spine to your back foot."
    ],
    "steps": [
      "Brace your core and drive through the balls of your feet to initiate forward motion.",
      "Drive alternating knees forward and forcefully extend the trailing hip and leg to push the sled forward.",
      "Maintain a consistent forward lean and steady arm position throughout the prescribed distance or duration.",
      "Decelerate gradually by shortening your stride until the sled comes to a complete stop."
    ],
    "breathing": "Breathe continuously with rhythmic, deep breaths synchronized with your stride rate; avoid holding your breath.",
    "cues": [
      "Drive the ground away",
      "Stay in a forward lean",
      "Punch knees forward",
      "Keep the torso braced"
    ],
    "common_faults": [
      {
        "fault": "Standing too upright during the push",
        "correction": "Maintain a forward torso angle of roughly 45 degrees so force transfers directly forward into the sled."
      },
      {
        "fault": "Allowing the lumbar spine to hyperextend or sag",
        "correction": "Brace the abdominal wall to maintain a neutral spine throughout the drive."
      },
      {
        "fault": "Pushing solely from the toes with short, shuffling steps",
        "correction": "Take powerful, deliberate strides driving through the ball of the foot with full hip and knee extension."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the path ahead is clear of obstacles, equipment, and other people.",
        "Wear athletic shoes with adequate grip suited for the pushing surface to prevent slipping."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "distance",
          "load"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration",
          "load"
        ],
        "optional": [
          "distance",
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    }
  },
  "name": "Sled Push",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Sled Push",
        "url": "https://wger.de/en/exercise/1523/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "flanny"
      }
    ]
  },
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "chest",
    "position": "moving",
    "range": "full",
    "stance": {
      "kind": "staggered"
    }
  },
  "status": "active",
  "summary": "A full-body conditioning and lower-body strength exercise where an athlete drives a weighted sled forward across the floor."
}