Description:
The sled push is a full body pushing exercise performed by driving a weighted sled across the floor with the arms extended. With the arms set low and pressing forward, it loads the chest, shoulders, and triceps along with the legs, making it a strong conditioning and strength tool.
Benefits:
- Trains the chest, shoulders, and triceps along with the legs.
- Builds work capacity and conditioning.
- Joint friendly because there is no lowering phase.
- Carries over to athletic pushing strength.
- Scales easily by adding or removing plates.
Profile:
| Equipment: | Weighted Sled |
| Type: | Strength and Conditioning |
| Resistance Type: | Plate Loaded Sled |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Pectoralis Major
- Anterior Deltoid
- Triceps Brachii
Secondary Muscles
- Quadriceps
- Gluteus Maximus
- Abdominals and Core
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Load the sled with an appropriate weight and grip the handles or posts with your arms extended.
- Set a strong forward lean with your core braced and back flat.
- Drive through the balls of your feet and push the sled forward in powerful, steady steps.
- Keep your arms firm and your hips low to keep pressing through the chest and triceps.
- Continue for the planned distance or time.
- Rest and repeat for the desired number of trips.
Common Mistakes:
- Standing too upright and losing the push through the chest.
- Letting the back round under load.
- Taking short choppy steps without driving the legs.
- Loading so heavy that you cannot keep moving.
Variations:
- Sled Drag
- Prowler Push
- Standing Cable Press
- Push-Ups
Safety Tips:
- Keep the back flat and core braced.
- Start with a manageable load and build up.
- Use footwear with good traction.
- Stop if you feel back or shoulder strain.
Additional Information:
Sled pushes build pressing strength and conditioning at the same time, with no lowering phase, which makes them easy to recover from and a useful finisher.
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