Why Use a Sled? Benefits of Sled Pushes and Pulls

Sled training builds leg strength, power and conditioning with almost no impact on your joints. There is no eccentric or lowering phase, so you get less soreness and can recover faster. You can load it heavy for strength or light for conditioning, which makes it useful for beginners, older adults and athletes alike.

What muscles does the sled work?

• Quads, glutes and calves on forward pushes
• Hamstrings and glutes on backward drags and pulls
• Core, to keep your torso stable
• Upper back, arms and grip on rows and pulls

Push with low handles for more quad work. Drag or pull with straps for more hamstrings and upper back.

Is the sled better than the treadmill?

They do different jobs. The treadmill is great for steady cardio and easy to do for long periods. The sled is better for strength-endurance and short, hard conditioning, and it is harder to coast on. I use both. If your knees or back do not like running, the sled is a good way to work hard without impact.

How do I program the sled for my goal?

• Fat loss and conditioning: light to medium load, 20 to 40 meters, 6 to 10 rounds, short rest.
• Strength: heavy load, 10 to 20 meters, 4 to 6 rounds, full rest.
• Recovery day: light load, slow walking pushes and drags for 10 minutes.
• Athletes: short, fast pushes for acceleration, and backward drags for the knees and hamstrings.

How do I push a sled with good form?

1. Grip the handles with arms straight or bent depending on the handle height.
2. Lean forward with a straight line from head to heels.
3. Drive through the balls of your feet with short, powerful steps.
4. Keep your back flat and core tight.
5. Breathe. Do not hold your breath for long pushes.

Who should use the sled?

Almost anyone. Beginners can push light loads. People coming back from injury often tolerate it well because there is no impact and no lowering phase, but get your doctor or physical therapist to clear you first. Advanced lifters can use it to add leg work without adding much soreness.

For more conditioning ideas, read is steady state cardio worth it and does an elevation training mask work. If you want a plan that uses the sled, take the XPL quiz.