Sled Push
The Sled Push is a high-intensity functional exercise that builds lower body power, strength, and cardiovascular endurance by driving a weighted sled across a surface. Ideally suited for conditioning, this concentric-focused movement targets the quadriceps, glutes, and calves while demanding significant core stability.
Iridium recognizes the high metabolic demand of Sled Pushes and checks your recovery score to ensure you can handle the systemic fatigue before scheduling them. The algorithm tracks this time-based work as effective volume for your quadriceps and glutes, adjusting your weekly targets to keep you within your Maximum Recoverable Volume.
Form Cues
- Lean forward at a 45-degree angle with a rigid spine
- Keep your arms extended with elbows slightly unlocked
- Brace your core tightly to transfer force efficiently
- Drive your feet aggressively into the ground with each step
- Don't round your lower back or hunch your shoulders
- Don't look straight up or crane your neck
- Don't let your hips pike up higher than your head
- Don't allow your elbows to collapse inward
Common Mistakes
- Rounding the lumbar spine
- Elevating hips too high
- Taking steps that are too short
- Looking up and straining the neck
Muscles Worked
This exercise primarily targets the quadriceps and glutes to generate the massive force needed to move the sled, while the calves work dynamically to propel you forward. The anterior deltoids, triceps, and core function isometrically to maintain a rigid body structure, ensuring efficient energy transfer from the legs to the sled.
Primary
Secondary
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