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:
- Weight sled
- Weights (plates) to load onto the sled
- Flat, open space or a designated sled push area
Instructions:
- 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.
- 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.
- Engage Core:
- Tighten your core muscles to stabilize your spine.
- 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.
- 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.
- Maintain Momentum:
- Continue pushing the sled with a steady and controlled pace.
- Be mindful of your surroundings to avoid collisions or obstacles.
- Complete the Push:
- Push the sled for a predetermined distance or time, or until you reach the end of your designated sled push area.
- Rest and Repeat:
- Rest as needed between sets.
- Aim for 3-5 sets, depending on your fitness level and training goals.
Tips:
- 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.
