The sled push is a strength-intensive exercise in which a loaded sled is pushed over a set distance. This exercise primarily trains leg strength, especially the thigh and gluteal muscles, as well as core stability.
Exercise
Sled Push
Hyrox
Type: Universal
Equipment: Gewichtsschlitten
Tutorial
1
Position yourself behind the sled. Your feet are shoulder-width apart and you are in a stable position.
2
Choose a grip height that suits your height and strength: Lower positions demand more of your core and legs, higher positions are less intense.
3
Bend your knees slightly and lean your upper body forward. Keep your back straight and activate your core muscles.
4
Push the sled by pushing off the ground forcefully with one leg. Keep the pressure on the sled constant and avoid jerky movements.
5
Work in a rhythmic stride pattern: push off with one leg while the other leg steps forward. Your weight should be evenly distributed on both legs and the power comes mainly from the hip and leg extension.
6
Maintain your posture until the sled has reached the specified distance. Finish the exercise in a controlled manner without letting go of the sled uncontrollably.
Tip
Keep your back straight and activate your core muscles to avoid injury.
Avoid an excessive hollow back or hunchback.
Your upper body should remain in a forward leaning position (about 45°) to create maximum pressure on the sled.
Use the power from your legs, not your arms. The movement should come from a powerful extension of the hips and knees.
Muscle groups
Primary
Whole body
Secondary
—
Tertiary
—
Equipment
Weight sled
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