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Blog Fitness Workout Plans Sled Push Workout: How To Use It To Build Power, Speed, And Endurance

Sled Push Workout: How To Use It To Build Power, Speed, And Endurance

Combining strength training with cardio can be an extremely effective way to build power, speed, and endurance. And one of the best exercises for accomplishing this is the sled push. The sled push is a compound movement that works multiple muscle groups at once, making it great for building overall strength. But because it also gets your heart rate up, it can be used as a form of cardio training as well. In this article,  we’ll show you how to do a sled push workout, and we’ll also give you some tips on how to use it to get the most out of your training.

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What Is A Sled Push?

A sled push is an exercise that involves pushing a weighted sled across a surface. The resistance of the sled provides a great way to build strength, and the act of pushing it can also serve as a form of cardio training.

How To Do A Sled Push Workout

  1. Start with your feet shoulder-width apart and the sled in front of you.
  2. Bend down and grasp the sled’s handles with both hands.
  3. Keeping your back straight, drive through your heels and extend your legs to push the sled forward.
  4. As the sled moves forward, keep your arms extended and resist the urge to lean forward.
  5. Once the sled has moved a few feet, reverse direction and pull it back toward you.
  6.  Repeat for a set of 10-12 reps.

What Muscles Does The Sled Push Work?

The sled push is a full body workout. When done correctly, it works:

Abs

The abs are a set of muscles located at the front of the trunk. The main function of the abs is to support the spine and allow the body to bend and twist.

When you push a sled, your abs work to stabilize your body and keep you from toppling over.

Chest

The chest muscles comprise the large, flat muscles of the chest that attach to the front of the shoulder. The main function of the chest muscles is to move the arm.

When you push a sled, your chest muscles work to keep your arms moving in a forward motion.

Read More: What Are Aqua Jogging Workouts? The New Workout That All Runners Should Try

Shoulders

The shoulders are a set of muscles located at the top of the trunk. The main function of the shoulders is to move the arms.

When you push a sled, your shoulders work to keep your arms moving in a forward motion.

Triceps

The triceps are a set of muscles located at the back of the upper arm. The main function of the triceps is to extend the elbow.

When you push a sled, your triceps work to keep your elbows moving in a forward motion.

sled push workout

Quadriceps

The quadriceps are a set of muscles located at the front of the thigh. The main function of the quadriceps is to extend the knee.

When you push a sled, your quadriceps work to keep your legs moving in a forward motion.

Calves

The calves are a set of muscles located at the back of the lower leg. The main function of the calves is to plantarflex the foot.

When you push a sled, your calves work to keep your feet moving in a forward motion. They also work to keep you from toppling over.

Hamstrings

The hamstrings are a set of muscles located at the back of the thigh. The main function of the hamstrings is to flex the knee.

When you push a sled, your hamstrings contract to keep your legs moving in a forward motion.

Glutes

The glutes are a set of muscles located at the back of the hip. The main function of the glutes is to extend the hip.

When you push a sled, your glutes work to keep your hips moving in a forward motion.

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sled push workout

How To Use A Sled Push To Build Power

The sled push is a great exercise for building power. Power is the ability to generate force quickly. When you push a sled, you have to generate a lot of force quickly to move it forward.

This makes the sled push an ideal exercise for athletes who need to generate explosive power, such as sprinters and football players.

To build power with the sled push:

  1. Start by adding weight to the sled. A good starting weight is 50-60% of your bodyweight.
  2. Once you have the weight loaded on the sled, set up in a push position and explosively push the sled forward for 10-15 meters.
  3. Repeat this for 5-8 sets.

How To Use A Sled Push To Build Speed

The sled push is also a great exercise for building speed. Speed is the ability to generate force quickly and move your body in a given direction.

When you push a sled, you have to generate a lot of force quickly to move it forward. This makes the sled push an ideal exercise for athletes who need to generate explosive power, such as sprinters and football players.

To build speed with the sled push:

  1. Start by adding weight to the sled. A good starting weight is 50-60% of your bodyweight.
  2. Once you have the weight loaded on the sled, set up in a push position and explosively push the sled forward for 10-15 meters.
  3. Repeat this for 5-8 sets.

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How To Use A Sled Push To Build Endurance

The sled push is also a great exercise for building endurance. Endurance is the ability to generate force over an extended period of time.

When you push a sled, you have to generate a lot of force over an extended period of time to move it forward. This makes the sled push an ideal exercise for athletes who need to generate endurance, such as long-distance runners and cyclists.

To build endurance with the sled push: 

  1. Start by adding weight to the sled. A good starting weight is 50-60% of your bodyweight.
  2. Once you have the weight loaded on the sled, set up in a push position and push the sled forward for 10-15 meters.
  3. Repeat this for 5-8 sets.

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sled push workout

Benefits Of The Sled Push

There are several reasons why the sled push is such a great exercise

It’s A Compound Exercise

Compound exercises are exercises that work multiple muscle groups at the same time. The sled push is a compound exercise because it works the quads, hamstrings, glutes, calves, and shoulders all at the same time.

This is important because compound exercises are more efficient than isolation exercises. They allow you to work more muscle groups in less time.

It’s A High-Intensity Exercise

The sled push is a high-intensity exercise. This means that it requires a lot of energy to perform. The more energy you expend, the more calories you burn (1).

This makes the sled push a great exercise for weight loss. It’s also a great exercise for building muscle because it helps you build muscle faster (1).

Overall Conditioning

The sled push is a great exercise for overall conditioning. This is because it’s a compound exercise that works multiple muscle groups at the same time. It’s also a high-intensity exercise that requires a lot of energy to perform.

This makes the sled push an ideal exercise for people who want to improve their overall fitness.

Improved Functional Strength

The sled push is a great exercise for functional strength. This is because it helps you develop the ability to generate force quickly. Functional strength is important for activities that require you to generate a lot of force quickly, such as sprinting and lifting heavy objects.

The sled push can also help improve your balance and coordination (2). This is because you have to generate force evenly on both sides of your body to keep the sled moving in a straight line.

This makes the sled push a great exercise for people who want to improve their functional strength (2).

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sled push workout

Sled Push Form Tips

Here are a few tips to help you get the most out of your sled push workout:

Engage Your Core

Engaging your core means activating your abdominal and lower back muscles to stabilize your spine. This is important because it will help you generate more force and prevent injuries.

To engage your core, start by taking a deep breath and bracing your abs. Then, imagine that you are trying to punch someone in the gut. This will help activate your core muscles.

Keep Your Knees In Line With Your Feet

When you push the sled, make sure that your knees stay in line with your feet. This will help you generate more force and prevent injuries.

Keep Your Back Straight

Keeping your back straight will help you engage your core muscles and generate more force. It will also help prevent injuries.

Your spine should be in a neutral position, not rounded or arched.

Face Your Pelvis And Torso Forward

When you push the sled, make sure that your pelvis and torso are facing forward. This will help you engage your glutes and hamstrings and generate more force.

sled push workout

Push With Your Legs, Not Your Arms

Pushing with your legs will help you generate more force and prevent injuries. Pushing with your arms will only tire them out quickly.

Finish With A Sprint

To really challenge your cardiovascular system, finish your sled push workout with a sprint. Sprinting is a great way to build power, speed, and endurance

Wear Shoes With A Good Grip

Wearing shoes with a good grip will help you keep your footing when pushing the sled. This is especially important if you are pushing on a slippery surface.

Arm Positioning

Straight arms will make it harder to generate force. Bending your arms at a 90-degree angle will help you generate more force.

The Bottom Line

The sled push is a great exercise for building power, speed, and endurance. It is also a great way to challenge your cardiovascular system.

To get the most out of your sled push workout, make sure to engage your core, keep your knees in line with your feet, and keep your back straight. You should also push with your legs, not your arms. And finally, finish with a sprint.

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men (2015, pubmed.gov) 
  2. The Effects of Low Volume Versus High Volume Sled-Push Training on Muscular Adaptation (2021, ksep-es.org)

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