Station 2:
Sled Push

The Sled Push is Station 2 — 2 × 25 m pushes with a loaded sled. Weight is 102 kg for men, 72 kg for women (Open division). It demands explosive leg drive, a low body position, and the ability to maintain speed under load after a 1 km run. The sled push is one of the most physically demanding stations and rewards athletes who train specifically for it.

How to Execute the Sled Push

1. 1

   Position your hands

   Place hands on the upright poles at shoulder height or lower. The lower your hand position, the more horizontal force you can apply.

2. 2

   Set your body angle

   Lean forward at roughly 45 degrees. Your body should form a straight line from head to heels — do not let your hips rise.

3. 3

   Drive with short, powerful steps

   Take short, fast steps — think sprint mechanics. Each step should push directly backward into the ground.

4. 4

   Maintain low hips

   As fatigue sets in, athletes tend to stand up. Fight this — a higher hip position reduces your pushing force significantly.

5. 5

   Execute the turnaround quickly

   At the 25 m mark, reposition the sled and yourself as fast as possible. Practice this in training — a slow turnaround costs valuable seconds.

Training Tips

• Train with a heavier sled than race weight so race day feels manageable.
• Short, fast steps beat long slow strides — think sprint mechanics, not walking.
• Keep your hips low throughout. Rising hips is the most common form breakdown under fatigue.
• Practice the turnaround — it is a free speed gain that most beginners waste.
• Combine sled push training with heavy squats and hip thrusts to build the specific strength needed.

Common Mistakes to Avoid

• ✕Standing too upright, which reduces horizontal force and slows the sled.
• ✕Taking long, slow strides instead of short, powerful steps.
• ✕Not bracing the core, which causes energy leakage between legs and arms.
• ✕Slowing down dramatically at the turnaround — practice a fast, efficient pivot.

Muscles Worked

Sled Push FAQ