Sled Push

Also called prowler push.

Works

Quads, plus calves, chest, glutes, hamstrings and triceps

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Load your pushing sled with the desired weight.

1. Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.

Cues

• Arms locked, lean in.
• Drive the knees, short steps.
• Keep the back flat.

Common mistakes

• Standing too upright.
• Long slow steps.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.