The sled push is consistently the station where the biggest time gaps open up between athletes. A strong sled push can save you 1–3 minutes versus a poor one. Here are five tips that will make an immediate difference.
1. Arms Locked, Lean Forward
Keep your arms straight and locked out on the handles. All your force should come from your legs driving into the ground, not from pushing with your arms. Lean your body at a 45-degree angle so your weight helps move the sled forward.
2. Short, Fast Steps
Take short, powerful steps rather than long strides. Think "running on the spot" with forward lean. Long strides lose ground contact time and reduce force transfer. Short steps keep you driving constantly.
3. Look at the Floor, Not Ahead
Your gaze should be 1–2 metres ahead on the ground, not at the end of the track. Looking up lifts your hips and reduces your forward lean, making the push harder. Looking down keeps your body angle optimal.
4. Don't Stop Moving
The hardest part of the sled push is getting it moving from a standstill. Once you have momentum, keep it going. If you need to rest, slow down rather than stopping completely. Even a slow walk is better than a dead stop because restarting costs significantly more energy.
5. Train Heavier Than Race Weight
In training, push a sled that's 10–20% heavier than race weight. When you get to the race, the competition sled will feel lighter and more manageable. If you don't have a sled, heavy leg press, wall sits, and band-resisted pushes build the same leg drive pattern.