Sled push is a strength and conditioning lower body workout. It is one of the most favoured functional training movements that improves your speed, power, strength and endurance. Usually we witness this equipment, mostly in the functional and cross fit gyms.
Benefits of sled push,
You may obtain numerous quality profits by practicing this exercise.
- Your effort in a sled push brings improvement to your cardiovascular and muscular endurance.
- It is one of the superior cardio exercises that guides the runners to assist their running speed.
- By performing a sled push workout along with adding more weight, you may intensify your lower body strength.
- It is quite effective for rehabilitation. Besides, a sled push empowers you to ward off injuries without giving stress to your muscles.
- A correct performance of sled push definitely ensures you burn calories and lose fat.
- It offers you a standard metabolic rate.
- The athletes invariably include this impressive exercise in their training regimen to enhance different energy attributes.
- You may unite these exercises in circuit training or functional training or any types of HIIT workouts to gain some more well built benefits.
The muscles that work with sled push,
The muscles generally involved in this exercise are quadriceps, hamstring, glutes and calf muscles.
As you tend to push the sled, the core muscles, hips, back, shoulder and triceps and triceps muscles actively start participating instantly.
How to do sled push?
You can earn the mastery of this exercise by learning its method of doing properly. The actual techniques to push the sled go this way step by step.
- Step1: Prepare the sled by keeping some weight on it. Try with moderate weight if it is an initial approach. Beginners can add 20 to 30 percentage of weight and start cautiously with a slower pace. Gradually, you can increase the weight as per your strength and endurance capacity.
- Step2: Grip the sled bar with your hands and extend your arms either straight or keep folded. Make sure your face is looking towards the ground and the neck needs to be in a straight line with your back. Bend down your body and keep each leg and foot posture same like how you run by putting a distance between your feet. This clarifies that you are now ready to drive the sled forward with as much force as possible. Make sure that your knees are aligned with your feet. The front foot should be placed straight and flat on the ground and back foot must position on your toe.
- Step3: Now the time has arrived to push the sled. Tighten your core and normalise the breathing. You may find it hard as you start. But once you move forward; you will find it way more trouble-free. The lower you keep your body the easier it will be.
- Step4: As you push forward, keep moving your forefoot and be more energetic to go fast.
How much weight to add?
Generally 20 to 100% of body weight can be added as per your stamina, depending upon how much distance you are going to cover.
How much distance and sets?
You can perform 10m to 50m distance with 4 to 6 sets.
Or perform 2 to 6 sets of 30 seconds to 3 minutes. You may change the intensity according to the level of your fitness .You can combine this with HIIT or functional training workouts as well.
Best sled push variation, click on link https://www.instagram.com/p/B7d9z-6pk8d/?igshid=shzpzj7sck15