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Sled Push/Pull 2s · no sound

Sled Push/Pull

A loaded sled driven forward from an angled athletic stance, powered by repeated hip and knee extension.

Primary muscle
Quads
Equipment
Machine
Difficulty
Beginner
Movement
Push
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How to do it

  1. Load the sled with a weight you can keep moving continuously.
  2. Grip the uprights and set your arms at the height that suits the load.
  3. Lean into the sled so your body forms roughly a forty five degree line to the ground.
  4. Brace your trunk and keep your spine neutral from head to hips.
  5. Drive the sled forward by extending one hip and knee at a time in a running stride.
  6. Keep the sled moving for the prescribed distance or time, then reset.

Common mistakes

  • Rounding the back instead of holding a neutral spine, which shifts load onto the lumbar spine.
  • Standing too upright, which kills the forward lean the drive depends on.
  • Taking short choppy steps with no knee drive, so the sled stalls between strides.
  • Loading the sled so heavily that it barely moves and the stance collapses.

Muscles worked

Primary
Quads
Secondary
AbsCalvesGlutesHamstrings

Same movement, other equipment

Barbell Thruster Intermediate Barbell Thruster Front Delts Barbell Dumbbell Thruster Intermediate Dumbbell Thruster Front Delts Dumbbell Kettlebell Thruster Intermediate Kettlebell Thruster Front Delts Kettlebell Push Jerk Intermediate Push Jerk Front Delts Barbell

Similar exercises

Arc Trainer Beginner Arc Trainer Quads Machine Assault Bike Intermediate Assault Bike Quads Machine Belt Squat Beginner Belt Squat Quads Machine Elliptical Beginner Elliptical Glutes Machine Incline Treadmill Walk Beginner Incline Treadmill Walk Glutes Machine

Good to know

What muscles does the Sled Push/Pull work?
Mainly the quads. It also works the abs, calves, glutes and hamstrings.
What equipment do you need for the Sled Push/Pull?
It uses a machine. Without it, the Barbell Thruster and the Dumbbell Thruster train the same muscles the same way.
Is the Sled Push/Pull good for beginners?
GymVim rates it beginner.

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