We find that a lot of our clients haven’t incorporated sled pushes into their routines before, so it’s exciting for us to get to introduce this exercise. Sled pushes offer a ton of benefits, but are also a lot fun!
Sled pushes are a great exercise to develop power and speed, build strength, and burn calories. Sled pushes make for an effective, full-body workout, working your legs and glutes, core, and upper body.
Sled pushes are also an excellent way to get your heart rate up. When done properly and at a high intensity, sled pushes can help you burn hundreds of calories in a short amount of time. This makes them an excellent choice for those looking to lose weight or get in better shape.
How to do a sled push
To incorporate sled pushes into your current routine, you’ll need some specialized equipment—specifically a sled to push and weight plates to provide the optimum resistance (if you’re using a traditional plate-loaded sled). At BXF, we are fortunate enough to have two Tank M4 sleds in our training facility – widely thought to be the premium sled on the market for both pushing and pulling sled movements.
To perform a sled push: 1. Place the weight plates on the sled based on your current fitness level 2. Assume an athletic stance with your feet slightly wider than your hips, your back straight, and your chest up. 3. Bend your knees slightly and grab the handles on the sled. 4. Push the sled forward with your legs and hips, engaging your core and keeping your back straight. 5. When you reach the end of the push, turn around and repeat, aiming to keep the pace consistent. 6. Repeat for the desired number of reps or time.
Personal trainer tips and tricks
To get the most out of your workout, focus on pushing the sled with your legs, driving them into the ground to generate power and acceleration. With sled pushes, you’re looking to create an explosive movement, helping to build power and speed. At the same time, keep your core tight and use your arms to keep the sled steady. This will help you to stabilize your body and generate power, while also building strength in your arms, shoulders, glutes, quads, and core.
How we use sled pushes to reach fitness goals
Sled pushes make an excellent addition to a circuit-training routine. As a dynamic full-body exercise, they provide both resistance and cardio benefits. Sled pushes are also a great exercise we like to introduce to keep our clients’ workouts from getting stale. We recommend sled pushes to clients looking to build strength and general fitness as well as those looking to support athletic performance.
If you’re interested in learning more about what exercises might suit your workout needs, take advantage of a free consultation with a personal trainer at Body By Ford!
