Sled Push/Pull

Quads, Glutes, Hamstrings, Calves, Abs, Shoulders, BackSled

High-intensity conditioning exercise for total-body power. Works the legs, core, back, and shoulders with minimal axial loading on the spine.

How to do it

1For the push, grip the handles, lean forward, and lock in a straight line from head to heels.

2Drive the sled forward with powerful leg strides, pushing off full feet while keeping your core braced.

3For the pull, grab the handles or straps and lean back with a flat back.

4Walk backward or row the sled toward you, driving through your legs, back, and shoulders.

5Maintain a steady pace without letting your hips or spine collapse.

Common mistakes

Arching your lower back during the push, losing power transfer and straining your lumbar.

Pushing off your toes with heels up, reducing glute drive.

Letting your core relax, causing instability and loss of efficiency.

Breathing

Breathe rhythmically and deeply, matching your breaths to the pace of your strides.

Make it harder or easier

To make it easier, reduce the weight or distance.

To make it harder, add weight and increase your speed.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.