The heavy sled push is a full-body exercise known for building strength, power, and endurance with low impact. It involves pushing a weighted sled across a surface, often turf, using a powerful leg drive. The emphasis on heavy loads makes it effective for strength athletes, muscle growth, and overall conditioning.

Stance and Grip: Stand behind the sled with feet shoulder-width apart. Grip options include:

Straight Arm: Hinge at hips, hands on upper handles, arms straight. Maintain a neutral spine, forward lean, and drive through the balls of the feet. This can allow more weight and engage shoulders/upper back.

Bent Arm: Grip the upper third of the poles, lean in with bent arms, bringing shoulders towards hands. Shoulders should align with hands, head over the sled, neutral spine. This can be powerful for heavy loads but taxing on shoulders.

Full Contact: Place forearms on the upper third of the poles, fingers down. Lean into the sled, bringing head and shoulders over the middle. Distribute as much weight over the sled as possible, maintaining a neutral spine and tight core. This maximizes force transfer and is generally considered safer.

Body Angle: Lean forward into the sled to direct force efficiently. Beginners can use a 45-degree angle, while advanced individuals can be closer to 90 degrees for maximum power.

Setting up for the push

Loading the Sled: Add weight plates to the sled based on your goals. For heavy pushes targeting strength and power, use a weight allowing maximal effort for short distances. A starting point around 70% of your body weight is suggested if unsure of the maximum load.

Executing the heavy sled push

Engage and Drive: Brace your core and push the sled by driving forcefully through the balls of your feet.

Stride Length: Use natural, powerful strides.

Maintain Momentum: Try to avoid stopping.

Controlled Movement: Focus on a steady pace.

Breathing: Inhale before pushing and exhale forcefully while driving forward.

Benefits of the heavy sled push

Lower Body Strength and Power: Builds strength and muscle in the quads, glutes, hamstrings, and calves.

Joint-Friendly: Less eccentric loading makes it easier on the joints compared to some exercises.

Core Strength and Stability: Requires significant core engagement.

Functional Strength: The movement translates well to activities requiring leg drive and coordination.

Conditioning: Can improve anaerobic and aerobic fitness.
The heavy sled push is a valuable exercise for building power, performance, and overall fitness when performed with proper technique and adequate rest.