Load a heavy laundry basket, storage bin, or furniture dolly with weight and push it across a smooth floor or driveway, or place a heavy object on a blanket/towel and push it across carpet or grass
💡 Pro tip: Use a yoga mat under the container for smoother sliding on hard floors, or push across grass for added resistance
Standard pushing sled or prowler with appropriate weight plates loaded on posts, turf or outdoor pushing surface
Safety: Start with light weight to learn proper body position; ensure pushing surface is clear of obstacles and has adequate stopping distance
Sled pushes build explosive lower body power and cardiovascular conditioning without eccentric loading, making them ideal for high-intensity training with minimal muscle soreness. This exercise develops functional strength for acceleration and sprint mechanics while torching calories and improving work capacity.
Regressions for building up strength
Removes weight to focus on movement mechanics and body positioning
Isometric variation that builds pushing strength and body position awareness without movement
Provides lighter, adjustable resistance to develop pushing pattern
Progressions for advanced athletes
Increases load to build maximum strength and power output
Lighter weight pushed at maximum speed for explosive power and speed development
Elevated hand position increases quad and hip flexor demand while reducing upper body involvement
Progress when you can complete 3-4 sets of 20-30 meter pushes with current weight while maintaining proper form, consistent speed throughout each set, and recovering adequately between efforts within 90-120 seconds