Push with Sled

Push Sled

A weighted push sled is a great exercise for building strength and endurance. Here are step-by-step instructions on how to perform the weight push sled exercise:

Video Instructions on How to Do a Weighted Push Sled

Equipment Needed:

  1. Weight sled
  2. Weights (plates) to load onto the sled
  3. Flat, open space or a designated sled push area


  1. Set Up:
    • Load the desired amount of weight onto the sled. Start with a manageable weight if you’re new to the exercise.
    • Stand behind the sled with your feet shoulder-width apart.
  2. Body Position:
    • Bend at your hips and knees, maintaining a slight forward lean.
    • Grip the handles of the sled at about hip height. Ensure a firm grip with your hands.
  3. Engage Core:
    • Tighten your core muscles to stabilize your spine.
  4. Pushing the Sled:
    • Drive through your legs and push the sled forward.
    • Keep your back straight and maintain a strong core throughout the movement.
    • Take short, controlled steps as you push the sled. Focus on generating power from your legs.
  5. Stride Length:
    • Adjust your stride length as needed, depending on the size of the sled and the resistance you’re facing. Shorter steps may be more effective for heavy loads.
  6. Maintain Momentum:
    • Continue pushing the sled with a steady and controlled pace.
    • Be mindful of your surroundings to avoid collisions or obstacles.
  7. Complete the Push:
    • Push the sled for a predetermined distance or time, or until you reach the end of your designated sled push area.
  8. Rest and Repeat:
    • Rest as needed between sets.
    • Aim for 3-5 sets, depending on your fitness level and training goals.


  • Start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise.
  • Focus on proper form to prevent injury, especially in your lower back.
  • If possible, have a spotter or training partner to assist with loading and unloading weights.
  • Incorporate the sled push into your overall workout routine, combining it with other strength and conditioning exercises.

Remember to consult with a fitness professional or healthcare provider before starting any new exercise program, especially if you have pre-existing health conditions or concerns.