Training for the Sled Push
Building strength and power for the sled push
The sled push is one of the most challenging Hyrox stations, demanding a combination of strength, power, and technique. While it may seem daunting, with focused training and practice, you can significantly improve your performance. This week, we’re well focus on the sled push to help you master this station.
After completing a 1km run, tackling the sled push can feel overwhelming. It’s a true test of leg strength and power. Moving the sled from a standing start requires enough power to overcome the carpet’s friction and generate momentum. The challenge varies depending on the carpet type—some surfaces create higher resistance, making the sled feel much heavier.
To prepare for race day, it’s wise to train with a sled loaded above the race weight (rw). This strategy not only builds your strength but also prepares you to handle even the toughest conditions, so you’ll be ready for whatever surface on race day
Race Day Category Weights
Womens - (102 kg incl. sled)
Women's Pro - (152 kg incl. Sled)
Mens - (152 kg incl. Sled)
Mens Pro - (202 kg incl. Sled)
Mixed Doubles - (152 kg incl. Sled)
Doubles Women - (102 kg incl. Sled)
Doubles Men - (152 kg incl. Sled)
Building Strength for the Sled Push
To excel at the sled push, strength training is key. Incorporate exercises that target your lower body, core, and posterior chain to build the power and stability needed to move the sled efficiently.
Lower Body Strength Exercises:
Back Squats
Reverse Lunges
Step-Ups
Leg Press
Bulgarian Split Squats
Calf Raises
Sled Push
Make sled pushes part of your regular training routine to mimic race-day demands and refine your technique.
Core and Posterior Chain Focus
A strong core and posterior chain help stabilize your body and prevent energy leaks. Include these exercises:
Back Extensions
Romanian Deadlifts (RDLs)
Trap Bar Deadlifts
Perfecting Your Technique
Good technique is as important as strength. Proper body alignment during the sled push ensures optimal power transfer and reduces the risk of injury.
Core Bracing: Engage your core by creating tension in your abdomen, a technique used by powerlifters to stabilise the spine and generate stability.
Alignment: Maintain postural alignment to prevent power leakage.
Momentum: Keep your movements smooth and controlled to maximise efficiency.
This video by Tiago Lousa Elite Hyrox Athlete, breaks down the sled push and technique.
Run-Lift - Get after it