What is a sled push workout?

What is a sled push workout?

Maybe it’s staring at you from the corner of the gym. Maybe you’re looking at someone else while they use it. You know what a sled push is, but you don’t quite yet to understand It’s…much less how you start using one. Don’t sweat it—we’re here to help.

The weighted sled push is rapidly growing in popularity in gyms across America. The multifunctional workout technique is virtually unbeatable for a total body workout. As you push a sled across the turf, you work almost every muscle, from upper body to lower body. Sled exercises can help you develop better coordination, speed and strength.

While pushing something heavy might not seem like the most enjoyable of workouts, you’ll be thrilled with the results quickly. If you want to join the latest fitness trend (or maybe show up at the gym tomorrow), read on for insider tips on how to master the powerful sled push exercise.

How to do a sled push exercise

From resistance training to muscle strengthening, the sled push is one of the best turf workouts that can benefit many muscle groups. While it may seem fairly straightforward, a great sled push involves a little more than meets the eye. Although, yes, basically what you’re doing is getting behind the sled and pushingThe right technique can help you get the most out of your time at the gym.

Here’s what you need to know before you push a sled for the first time:

  • Maintain a neutral spine – You don’t want your back to round when pushing. But you don’t want it overextended, either.
  • keep it normal- Run like you do without the heavy sled. Nothing fancy.
  • Focus on your core – Your core is what transfers power from your legs to the sled through your arms. Your push will only be as good as your core strength. If you’re just starting out, a few pushups with no weight on the sled can help you focus on engaging your core while running.
  • angle of your body – Keep your body at an angle to the ground for best results. Beginners should start with their body at a forward angle of about 45 degrees. If you’re more advanced, you can angle your body to 90 degrees (almost parallel to the floor).
  • Think about your arm – Your arm position is important in this sled workout because you’ll be using your arms and upper body to push off. A general rule of thumb is to keep your arms straight when you want to go faster. Bend your arms when you are pushing a ton of weight.
  • warming up – Before jumping into an intense sled push workout, spend about 15 minutes making sure your muscles are ready to go.
  • rest – Take a break between each of your strokes. And remember to cool down with light dynamic stretching after your workout.
  • Take it lightly – If it’s your first time sledding, start by pushing the sled without any extra weight. You’ll get a feel for how the sled moves so you can nail perfect form before setting big goals.

Depending on your fitness goals, you can change your sled workout format for different results.

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Push the sled for speed

If you’re pushing the sled to develop strength and build muscle, you’re going to want a heavy weight load. But if you’re working on your speed, aim for lighter loads. Here’s how to perform a sled push for speed:

  1. Load the sled with 25% of your maximum load.
  2. Push 10 to 20 yards.
  3. Rest for a minute.
  4. Repeat six times.

If you don’t know your maximum load, start with about 70% of your body weight. You can adjust from there.

Push the sled to get

When you’re training for strength, you’ll want to load your sled with a heavy weight. Follow these steps to push the sled for power:

  1. Load the sled with a heavy weight (about 70% of your maximum load).
  2. Rushed for 25 yards.
  3. Rest for a minute.
  4. Repeat six times.

What are the benefits of a sled push workout?

Incorporating a new piece of equipment into your routine can be intimidating, but there are good reasons to try the sled push workout. Working out with a sled push (or “prowler sled”) at your local gym can help you meet your highest fitness goals, including:1

  • Hypertrophy (muscle growth)
  • Fat loss
  • Full body conditioner
  • Functional training
  • Burn calories
  • Speed ​​training

Plus, pushing a heavily loaded sled can be easier on your body than lifting that super-heavy dumbbell. When you’re pushing the Prowler sled, you don’t have to worry about gravity yanking a heavy weight from your hands.

What muscle does a sled push build?

The sled push is a workout that has the unique distinction of helping virtually every muscle from head to toe. Once you begin regular strength training with the sled push, you can expect to see the development of these muscle groups:2

  • Quads
  • Glutes
  • shoulder
  • Triceps
  • the chest
  • Abs
  • Hip flexors
  • Hamstrings
  • the calf

Learn proper sled push technique with Choose Fitness

As you start adding sled pushes to your training regimen, be sure to take it slow. Beginners should start with sled push workouts only two or three times per week. As you learn your way around the sled, you can adjust the sled training to your body’s limits and abilities, adding weight as you do it four times per week.

If you are looking for professional guidance to take you to the next level, visit your nearest location Choose Fitness. Our helpful and knowledgeable fitness experts will make sure you’re performing the perfect sled push technique and even help tailor your workout to your goals.

You can join us in person Fitness class Or work with Chuz in your living room with our streaming Ichuz Class We’ll give you the push you need to handle the sled like a pro.

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.


  1. Runner’s World. Prowler Sled Workouts can increase your speed, strength and power. https://www.runnersworld.com/training/a36422108/prowler-sled-push-workouts/
  2. Healthline. How to use the sled push to build strength, speed and endurance. https://www.healthline.com/health/sled-push

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