Sled Push / Pull

Sled push and pull exercises are excellent for building lower body strength, power, and endurance while engaging the core and upper body. These movements mimic real-world functional strength and provide an intense cardiovascular challenge. Wearing a weightlifting belt can offer additional core support, especially when pushing or pulling heavier loads.

How to Perform a Sled Push

Follow these steps to perform a sled push with proper form:

• Step 1: Load the sled with an appropriate amount of weight based on your fitness level.
• Step 2: Stand behind the sled with your feet hip-width apart and grip the handles firmly.
• Step 3: Wear a weightlifting belt if pushing heavy loads to provide extra core support.
• Step 4: Lean slightly forward and engage your core as you begin driving the sled forward by pushing through your legs.
• Step 5: Maintain a steady, explosive stride while keeping your arms extended and your back neutral.
• Step 6: Push the sled for the desired distance, maintaining control and consistent effort.

How to Perform a Sled Pull

Follow these steps to perform a sled pull with proper form:

• Step 1: Attach a rope or harness to the sled and secure it around your waist or grip it with your hands.
• Step 2: Wear a weightlifting belt if pulling heavy loads to stabilize your core.
• Step 3: Stand with your feet shoulder-width apart, knees slightly bent, and engage your core.
• Step 4: Begin pulling the sled by driving through your legs, keeping your upper body stable.
• Step 5: Maintain a steady and controlled motion, using both your lower and upper body to generate force.
• Step 6: Continue pulling for the desired distance while maintaining good posture.

Tips to Perform Sled Push / Pull

• Keep your core engaged to maintain stability and prevent lower back strain.
• Drive through your heels and maintain a low center of gravity for better control.
• Use a smooth, controlled movement rather than relying on momentum.
• For sled pulls, focus on pulling with your legs while keeping your upper body engaged.
• Increase resistance gradually by adding more weight as your strength improves.