Conditioning
Sled Push
A high-intensity, low-impact functional movement to build explosive leg power and metabolic conditioning.
How to perform.
Follow the sequence — setup is half the lift.
Load the sled with your desired weight and stand behind the vertical poles.
Grip the poles with your hands at chest height and lean forward so your torso is at a 45-degree angle to the floor.
Engage your core to maintain a neutral spine and step one foot forward to prepare for movement.
Drive through the balls of your feet using short, powerful steps to propel the sled forward.
Maintain a consistent hip height and avoid letting your back arch or round as you move.
Continue the sprint for the prescribed distance or time, keeping your gaze focused a few feet ahead of the sled.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back under heavy loads.
- Taking overly long strides that reduce power transfer.
- Straightening the arms completely which creates instability in the shoulders.
- Looking straight down at the feet instead of maintaining a neutral neck position.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.