Sled Push: Ultimate Guide to Strengthen Your Legs and Core

Sled pushes are highly effective for developing explosive lower body strength. Research indicates that athletes who incorporate sled pushes into their training, regardless of the load, often experience greater speed improvements than those who engage in unresisted sprint training. (1)

Sled pushes are also an excellent exercise for the general population. This exercise improves overall conditioning, targets lower-body development, and increases functional strength. Let’s start with a simple guide showcasing how to perform sled pushes properly.

How To Do a Sled Push

Here is a step-by-step sled push guide:

Step One — Load the Sled 

Load the sled with an appropriate weight. Start with a weight that reduces your sprint speed by about 25%. You can gradually increase the weight as you get better at the exercise.

Step Two — Assume the Starting Position

Grab the sled handles at roughly their center. Ensure your elbows are fully extended and locked out, your back is flat, your core and hip muscles are engaged, and you look forward. Raise your heels off the floor. 

Step Three — Push the Sled

Drive the sled forward with explosive leg and hip power, maintaining a strong, stable core for maximum speed. Take short, quick steps to maintain momentum and maximize speed.

Push the sled for the desired distance, and then stop. If you have limited space, turn the sled and push it back to the starting point. Repeat this cycle for the desired distance.

Sled Push Muscles Worked

The primary muscles worked during sled pushes include the quadriceps, glutes, and calves.

The secondary muscles are the hamstrings, abs, obliques, deltoids, pectoral muscles, and triceps. 

Benefits of the Sled Push Exercise

Here are the pros of sled push: 

Basic Movement Pattern Reinforcement

Pushing an object is one of the most basic human movement patterns, alongside pulling, catching, throwing, climbing, walking, and jumping.

When you pick an exercise that closely mimics these patterns, you develop the most primal sense of strength and boost your functionality. 

Great for Contrast Training

Contrast training involves pairing a heavy-weight exercise with a lighter-weight exercise to build explosive strength. For instance, alternate between heavy and light sled pushes. 

There are several types of contrast training, and my personal favorite is the French contrast method. 

Contrast training works because it leverages the post-activation potentiation effect (PAP), a phenomenon that occurs when a muscle’s force increases due to its previous contraction. (2)

Develops Functional Strength

Since sled pushes are a basic human movement pattern, they are excellent for developing functional strength, which is crucial for longevity. 

For example, it is much more useful for seniors to be able to carry a bag of groceries or pick up their shoes from the ground than to perform 12 reps of machine preacher curls. This type of strength is only developed through exercising movements, not muscles.

Improved Speed

Pushing a sled, especially with heavier loads, has been shown to correlate nicely with speed development. However, as I already stated in the introduction of this article, this is primarily through explosive strength development. 

Genetic factors highly predetermine speed as a motor ability and can only partially be changed. However, you can improve your speed by developing explosive strength, which is what sled pushes aim to do.

Great for People of All Fitness Levels

Pushing a sled carries little risk. Sled pushes are quite safe and beginner-friendly, unlike some other types of movements. This is why personal trainers widely consider sled pushes an entry-level exercise, and people of different fitness levels can perform them. 

Expert Opinion on Cardio From Sled Pushing vs. Running

In a YouTube video, Sal Di Stefano, a certified personal trainer, discusses the difference between the cardio effects of sled pushes and running:

“They are totally different. Running is more of a steady-state activity; you are going to build endurance, and you are going to become more efficient at doing it. Sled pushing is more like strength training.”

Sled Push Alternatives

Here are the best sled push alternatives you must add to your arsenal:

Partner Band Sprints

Partner band sprints are another awesome exercise heavily used among sprinters and the athletic population for explosive strength development.

Steps:

1. Wrap a resistance band around your waist and ask your training partner to hold it behind you.
2. The resistance band should be taut in the starting position.
3. Sprint straight as your partner provides light resistance for an added challenge.

Knees-Over-Toes Lunges

The knees-over-toes lunges will mimic the sled push motion while having a nice carryover to your running and sprinting performance.

Steps:

1. Pick a dumbbell or kettlebell in each hand of appropriate weight.
2. Assume a hip-width stance; ensure your back is straight and your head and neck are neutral.
3. Lunge forward with your right leg, allowing your right knee to extend beyond your toes in the bottom position.
4. Just before your left knee touches the ground, extend your knees and hips to bring your feet together. 
5. Lunge with your left leg and repeat the process for the desired reps.

Wall Pushes

This is a great sled push alternative you can perform just about anywhere. 

Steps:

1. Pick a sturdy wall.
2. Place your hands flat against the wall at shoulder height and shoulder width apart.
3. Take a few steps back from the wall so your body is at 45 degrees.
4. Transfer your weight onto your toes as you lift your heels off the floor.
5. Tighten your core muscles to stabilize your body.
6. Lift one knee toward the wall while keeping the other leg straight and your foot firmly planted. Alternate legs at a steady pace.
7. As you march, continuously push against the wall with your hands, engaging your chest, shoulders, and arms.
8. Keep your back straight and your hips aligned with your shoulders and feet.
9. Avoid sagging your lower back or lifting your hips.
10. Perform the exercise for a set amount of time or number of marches per leg, focusing on maintaining steady, controlled movements.

FAQs

Is the sled push effective?

The sled push is an excellent exercise for overall body conditioning, enhancing athletic performance, and building functional strength. It’s beginner-friendly and safe for all fitness levels, making it an effective workout option with a low risk of injury.

Are sled pushes better than squats?

You shouldn’t substitute squats for sled pushes. You can program both these exercises into a comprehensive lower-body workout. Nothing builds lower body strength and power better and more effectively than back squats.

Do sled pushes build muscle?

Sled pushing will definitely build a certain amount of muscle. However, they aren’t the best choice for lower-body muscle hypertrophy. Squat and deadlift variations will yield much better muscle-building results.

Wrapping Up

Sled pushes are highly effective for developing functional strength and improving sprinting speed. For the best results, I recommend that most gym-goers do sled pushes at least once every two weeks. 

In the comments below, let me know your thoughts on sled pushes and how you implement them in your lower-body workouts.

References:

1. Cahill MJ, Oliver JL, Cronin JB, Clark KP, Cross MR, Lloyd RS. Influence of resisted sled-push training on the sprint force-velocity profile of male high school athletes. Scand J Med Sci Sports. 2020;30(3):442-449. doi:10.1111/sms.13600
2. Lorenz D. Postactivation potentiation: an introduction. Int J Sports Phys Ther. 2011;6(3):234-240.

Relevant Articles:

• How To Build Muscle And Strength With A Sled
• Strongman Robert Oberst Takes on Brutal 400-Lb Sled Workout

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