What is Sled Push? Sled push is a functional strength training exercise where you push a weighted sled across a surface, typically a turf or rubber floor. It is a full-body exercise that primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core and upper body muscles.
Tutorial
- Start by standing behind the sled with your hands on the handles and a slight bend in your knees.
- Brace your core, engage your glutes, and drive through your legs to push the sled forward.
- Maintain a strong posture with your back straight and head in a neutral position.
- Push the sled explosively, taking powerful steps while maintaining control.
- Continue pushing the sled for a set distance or time.
Common Mistakes
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Using Poor Form: Avoid rounding your back or hunching over the sled. Maintain a neutral spine throughout the movement.
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Not Engaging the Core: Failing to brace your core can lead to lower back pain and decreased effectiveness of the exercise. - Overloading the Sled: Start with a manageable weight and gradually increase the resistance to prevent injury.
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Using Only Legs: Remember to engage your upper body and core muscles to maximize the benefits of the exercise.
Tips for Better Results
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Focus on Pushing Through the Heels: Drive through your heels to effectively engage the posterior chain muscles.
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Control the Descent: When pushing the sled back, control the movement to work on eccentric strength. - Incorporate Sprint Intervals: Mix in short, high-intensity pushes to improve speed and power. - Maintain Consistent Breathing: Breathe rhythmically throughout the exercise to support your muscles and performance.
Muscles Worked
- Primary Muscles: Quadriceps, Hamstrings, Glutes, Calves - Secondary Muscles: Core Muscles, Upper Back, Shoulders, Triceps