Setup and loading
Hands on the poles. Moderate load for speed, heavy for strength.
How to do the sled push step by step
- Grip the poles with your arms slightly bent.
- Lean your body to about 45 degrees.
- Push with short, powerful steps.
Form cues
- Flat back and low hips
- Push through the balls of your feet
Common mistakes
- Hips too high
- Long strides that slow you down
Sets and reps for your goal
Speed
6 x 10-15 m light4-8 reps of 10-40 meters (or 3-6 seconds). Full rest: 1 minute for every 10 meters.
Always at 95-100%. If your time gets more than 3-5% slower or your technique falls apart, stop: running tired trains endurance, not speed.
Endurance
4 x 25 m (Hyrox format)2-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
Power
5 x 10 m heavy and explosive · rest 2-3 min3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
