Sled pushes are one of the most physically demanding stations in a Hyrox race. This movement tests your leg strength, core stability, and mental grit like no other. Many competitors find sled pushes a make-or-break moment in the race. Here is our guide on how to improve sled pushes for Hyrox including mastering the right technique, understanding how to conserve energy, and incorporating the correct training strategies can transform your performance.
In this guide, we’ll explore sled push techniques, common mistakes, and effective training strategies to help you dominate this challenging Hyrox station.
Why Sled Push Efficiency Matters in Hyrox
Sled pushes are a unique combination of strength and endurance. The sled weights in Hyrox are heavy—165kg (men) and 103kg (women) on carpeted tracks—making this station a test of raw power and efficient energy use.
Poor technique or lack of preparation can lead to fatigue that lingers into later stations like wall balls or burpee broad jumps. On the other hand, mastering sled pushes allows you to complete this station more efficiently and save energy for the rest of the race.
Improving Sled Push Technique For Hyrox
1. Body Position
Proper body positioning is critical to an efficient sled push. Place your hands on the sled poles at shoulder height and maintain a slight forward lean. Keep your back neutral, core engaged, and hips aligned to prevent energy leaks.
2. Leg Drive
The power for a sled push comes from your legs. Use a steady, controlled stride to push the sled forward. Avoid taking short, choppy steps, as they waste energy. Instead, focus on driving through the balls of your feet with strong, deliberate strides.
3. Grip and Arm Engagement
Your arms stabilize the sled but shouldn’t do the heavy lifting. Avoid tensing your shoulders or pushing with your arms. Instead, use your arms to guide the sled while keeping your grip firm but relaxed.
4. Breathing
Many athletes overlook breathing during intense movements like sled pushes. Maintain steady, controlled breaths to prevent your heart rate from spiking unnecessarily.
Common Sled Push Mistakes and How to Fix Them
Mistake 1: Rushing the Movement
Many athletes try to sprint through sled pushes, only to burn out halfway through. Instead, maintain a steady pace to conserve energy and prevent muscle fatigue.
Mistake 2: Poor Foot Placement
Dragging your feet or taking overly short steps reduces efficiency. Focus on driving through your toes and maintaining a steady rhythm.
Mistake 3: Incorrect Posture
Leaning too far forward or arching your back can cause energy leaks and increase the risk of injury. Engage your core and maintain a neutral spine.
Training Tips to Improve Your Sled Pushes For Hyrox Performance
1. Build Lower Body Strength
Focus on compound lifts like squats, deadlifts, and lunges to build the leg strength required for sled pushes. Add single-leg exercises like Bulgarian split squats to improve stability and balance.
2. Practice with Weighted Sleds
Incorporate sled pushes into your training routine to simulate race conditions. Start with lighter weights to perfect your form before gradually increasing the load.
3. Work on Core Stability
A strong core prevents energy leaks and helps maintain proper posture. Include exercises like planks, hanging leg raises, and ab rollouts in your training.
4. Interval Training
Perform sled pushes in high-intensity interval training (HIIT) sessions to build stamina and power. For example:
Push the sled 20 meters at maximum effort.
Rest for 90 seconds.
Repeat for 6-8 rounds.
5. Combine Sled Pushes with Other Hyrox Movements
Simulate race fatigue by combining sled pushes with burpee broad jumps, wall balls, or running intervals.
Need help structuring your training? Check out our ultimate Hyrox training plan for guidance.
Key Metrics to Track During Training
To monitor your sled push progress, track the following metrics:
Distance: Measure the distance you can push the sled in one effort.
Time: Track how long it takes to complete a specific distance or weight.
Weight Progression: Gradually increase the sled weight to build strength and endurance.
Sample Workouts to Improve Sled Push Performance
Workout 1: Power and Strength Builder
Warm-up: 5 minutes light cardio.
4x20m sled push at heavy weight (aim for 70-90% of your max capacity).
Rest 2 minutes between efforts.
Workout 2: Sled Push Endurance Circuit
Sled push 20 meters at moderate weight.
10 wall balls.
15 kettlebell swings.
Rest 1 minute.
Repeat for 4-6 rounds.
Want to optimize your performance for other Hyrox stations? Read our guide on how to improve rowing for hyrox.
Final Thoughts: Push Beyond Your Limits
Sled pushes are a test of power, endurance, and mental toughness. By focusing on proper technique, building strength, and incorporating sled pushes into your training, you can turn this challenging station into one of your strongest.
Experiment with the tips and workouts outlined above to find what works best for you. Remember, practice and preparation are key to Hyrox success. If you’re looking for more tips and strategies, check out our Hyrox training resources.
