Sled Push
oec:sled-push
A full-body conditioning and lower-body strength exercise where an athlete drives a weighted sled forward across the floor.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Prowler Push, Weighted Sled Push
How to do it
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.
Movement
- 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
- Standing too upright during the push
- Maintain a forward torso angle of roughly 45 degrees so force transfers directly forward into the sled.
- Allowing the lumbar spine to hyperextend or sag
- Brace the abdominal wall to maintain a neutral spine throughout the drive.
- Pushing solely from the toes with short, shuffling steps
- Take powerful, deliberate strides driving through the ball of the foot with full hip and knee extension.
Safety
- 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.
Muscles
Joints
- Hip: Extension, Flexion
- Knee: Extension, Flexion
- Ankle: Plantarflexion, Dorsiflexion
- Shoulder: Isometric stabilization
- Elbow: Isometric stabilization
- Lumbar spine: Isometric stabilization
Details
- Movement
- Gait, Horizontal push
- Modality
- Conditioning, Strength, Strongman
- Mechanics
- compound
- Force
- push
- Laterality
- alternating
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- Sled
- Record
- Distance and Load; or Duration and Load
- Load
- external, total
Sources
- wger: Sled Push, by flanny (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.