Have you ever seen someone at the gym pushing a workout sled across the floor and wondered what all the fuss was about?

Well, you're in for a treat! The sled push is a great exercise that can transform your workout routine.

In this article, we'll explore everything you need to know about sled pushes, from the basics to the benefits.

What is a sled push?

A sled push is exactly what it sounds like - you push a weighted sled across a surface.

It's a simple concept, but don't let that fool you. This exercise packs a powerful punch when it comes to building strength and improving your fitness.

The beauty of sled push exercises

Sled push exercises are gaining popularity in gyms and sports training facilities worldwide.

Why? Because they offer a unique blend of strength training and cardio that's hard to beat.

Whether you're an athlete looking to boost your performance or someone who wants to shake up their gym routine, sled pushes have something to offer.

Muscles worked during sled pushes

One of the great things about sled pushes is that they work multiple muscle groups at once. When you're pushing that sled, you're engaging your:

• Quadriceps
• Hamstrings
• Glutes
• Calves
• Core
• Shoulders
• Triceps

That's a lot of bang for your buck in terms of muscle engagement!

The many benefits of sled push workouts

Sled push workouts come with a long list of benefits. Here are some of the top reasons why you might want to add this exercise to your routine:

Full-body workout

As we mentioned earlier, sled pushes work multiple muscle groups simultaneously. This makes them an efficient way to get a full-body workout in a short amount of time.

Low-impact exercise

Unlike running or jumping exercises, sled pushes are low-impact. This means they're easier on your joints, making them a great option for people with joint issues or those recovering from injuries.

Improved cardiovascular fitness

Don't be fooled by the strength-training aspect of sled pushes. They also provide an excellent cardiovascular workout. Pushing a heavy sled will get your heart pumping and improve your overall cardiovascular fitness.

Enhanced power and speed

Sled pushes are particularly beneficial for athletes who need to develop power and speed. The explosive force required to move the sled can translate into improved performance in sports like football, sprinting, and rugby.

Versatility of sled push

One of the best things about sled pushes is how versatile they are.

Depending on your fitness level and goals, you can adjust the weight on the sled by adding weight plates to make the exercise easier or more challenging.

How to perform a sled push

Now that we've covered the benefits, let's talk about how to do a sled push.

Here's a step-by-step guide:

1. Start by loading the sled with an appropriate weight. If you're new to this exercise, start light and gradually increase the weight as you get stronger.
2. Stand behind the sled with your feet shoulder-width apart.
3. Bend at your hips and knees, keeping your back straight, and grab the handles of the sled.
4. Lean forward slightly, keeping your arms straight and your core engaged.
5. Drive through your legs to start pushing the sled forward. Take small, quick steps.
6. Keep pushing until you reach your desired distance or time.
7. Rest and repeat for your desired number of sets.

Remember, proper form is crucial to get the most out of this exercise and avoid injury. If you're unsure, consider working with a trainer who can guide you through the correct technique.

Sled push workout ideas

Now that you know how to do a sled push, let's look at some ways to incorporate it into your workout routine:

Sled push sprints

Push the sled as fast as you can for a short distance (like 20 meters), then walk back to the start. Repeat for 5-10 rounds.

Sled push and pull

Push the sled to one end of your workout space, then turn around and pull it back using a rope or strap. This works different muscle groups and adds variety to your workout.

Weighted sled push

Gradually increase the weight on the sled over time to continue challenging yourself and building strength.

Sled push alternatives

While sled pushes are great, they're not the only option. Here are some alternatives that work similar muscle groups:

Prowler sled

A prowler sled is similar to a regular sled but has different handle positions, allowing for more variety in your workouts.

Tire flips

If you don't have access to a sled, tire flips can provide a similar full-body workout.

Hill sprints

While not exactly the same, hill sprints can provide a similar ardiovascular and lower body workout to sled pushes.

Sled push form: getting It right

Good form is essential when doing sled pushes. Here are some key points to remember:

• Keep your back straight and your core engaged throughout the movement.
• Drive through your legs, not your arms. Your arms should stay straight.
• Take small, quick steps rather than big strides.
• Keep your head in a neutral position, looking slightly down and forward.

Common sled push mistakes to avoid

Even with the best intentions, it's easy to make mistakes when trying a new exercise. Here are some common errors to watch out for with sled pushes:

Pushing weighted sled with your arms

Remember, the power should come from your legs. Your arms are there to guide the sled, not to push it.

Letting your back round

Keep your back straight to protect your spine and engage your core properly.

Taking big steps

Small, quick steps are more effective and reduce the risk of injury.

Using too much weight

Start light and gradually increase the weight. Using too much weight too soon can lead to poor form and potential injury.

Football push sled

If you've ever watched a football practice, you've probably seen players pushing sleds. There's a good reason for this. Sled pushes mimic the motion of pushing against an opponent, making them an excellent training tool for football players.

The sled push helps football players develop the explosive power they need for the game. It improves their ability to drive forward against resistance, which is crucial in many aspects of football.

Pushing a weight sled: not just for athletes

While sled pushes are popular among athletes, they're not just for sports training. Anyone looking to improve their fitness can benefit from incorporating sled pushes into their workout routine.

Whether you're trying to build strength, improve your cardiovascular fitness, or just want to try something new, sled pushes can be a valuable addition to your exercise regimen.

Give sled pushes a try

Sled pushes offer a unique and effective way to work out. They provide a full-body workout, improve cardiovascular fitness, and can be adapted to suit different fitness levels. Whether you're an athlete looking to enhance your performance or someone who wants to mix up their gym routine, sled pushes are worth considering.

Remember to start light, focus on proper form, and gradually increase the challenge as you get stronger. And most importantly, have fun with it! Exercise should be enjoyable, and there's something uniquely satisfying about pushing a heavy sled across the gym floor.

So, next time you're at the gym, why not try sled pushes? You might find your new favorite exercise.