As you know by now, in CrossFit® the search for complete exercises that stimulate the body in an integral way is constant. Among these, it sled push stands out for its effectiveness, versatility and significant impact on training.
This exercise is gaining more and more popularity, thanks above all to Hyrox, fitness competitions that combine high intensity and running.
Today we will look at this skill in detail and you will discover which muscles it trains, what the right technique is and some practical advice to adopt!
Index
What is Sled Push
The push sled, literally “sled push", it's a resistance exercise e force which involves pushing a sled loaded with weights on a flat surface.
This skill finds application in both athletic conditioning and general fitness, thanks to its ability to improve power, speed, endurance and muscle strength. Being highly customizable in terms of load and intensity, it adapts to various fitness levels, from the professional athlete to the beginner.
Trained muscles
The beauty of the push sled lies in its ability to engage a wide range of muscle groups in a single activity.
Primarily, this exercise aims at leg muscles – quadriceps, glutes, calves, and hamstrings – providing an intense lower body workout.
Also, the push sled It also stresses your core, back and shoulder muscles, making it a complex exercise that promotes functional strength and muscle balance.
Correct technique
The key to maximizing the benefits of sled push and minimizing the risk of injuries lies in the correct technique. Here are the essential steps:
- Starting Position: Face the sled with your feet shoulder-width apart and your hands placed firmly on the handles or edge of the sled.
- Position: Maintain a straight back, with your core engaged and shoulders back. The head should be aligned with the spine, with the gaze facing slightly downwards.
- Thrust: Lean your body forward, forming a sharp angle, and push off from the center of your feet. Fully extend your legs and hips with each step, using the strength of your leg muscles and core.
- Movement: Continue with quick and controlled steps, maintaining muscle tension and correct posture for the entire duration of the exercise.
Practical Tips
To effectively incorporate sled push into your training, consider the following tips:
- Progression: Start with a light weight to get used to the technique, gradually increasing the weight as your strength and endurance improve.
- Variation: Alternate short distances with high intensity with longer distances with lighter loads for a balanced workout that develops both strength and endurance.
- Heating: Before starting the sled push, take time to warm up thoroughly to prepare your muscles and joints for the exercise.
- Recovery: Given the high impact of sled push, it is essential to integrate adequate rest periods and recovery techniques to promote muscle regeneration.
In conclusion, the push sled is a valuable addition to any training program, offering benefits in terms of strength, endurance, and power.
With the right technique and a gradual approach, this exercise can help you reach new levels of physical performance, regardless of your personal fitness goals.