Sled Push
Quick Information
Category
Conditioning
Difficulty
Beginner
Equipment
Sled
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Calves, Hamstrings, Trunk, Deltoids
Movement pattern
Horizontal Push Locomotion
Training goal
Acceleration
Sport
General Athletic Development, Football, Soccer, Rugby, Tactical / Military, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Build horizontal force production and conditioning without muscle damage.
How it fits the system. A beginner-level horizontal push locomotion entry in the Conditioning section, programmed to develop acceleration. Related work in the library: Battle Rope Lateral Waves and Battle Rope Slams.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Calves, Hamstrings, Trunk, Deltoids
Movement pattern
Horizontal Push Locomotion
Equipment
Sled
Difficulty
Beginner
How to Perform
- Load the sled and take a grip on the low or high handles.
- Set the arms straight and the body at a strong forward lean.
- Brace the trunk and keep the back flat.
- Drive one leg at a time into the floor with long, powerful steps.
- Keep the hips low and the steps punchy.
- Push for the prescribed distance, then rest fully or as programmed.
Coaching Cues
- Keep the arms locked and the body in a straight line.
- Push through the whole foot with each step.
- Keep the hips low for acceleration work.
Common Mistakes
- Standing too upright with a heavy sled.
- Taking short, choppy steps.
- Letting the back round under load.
Progressions & Regressions
Progressions
Increase load for strength or distance for conditioning.
Regressions
Reduce load and distance.
When to Use It
When to use
For acceleration development and low-impact conditioning.
When not to use
Rarely contraindicated; reduce load if the back rounds.
Programming
6 to 10 pushes of 15 to 25 metres.
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