#2
Sled Push
50m challenging station requiring proper preparation and grip
Lower Body Posterior Chain Core Anterior Thigh
50m sled push. A true test of lower body power and technique, this station demands proper preparation and the right footwear. The movement primarily targets your posterior chain, core, and anterior thigh muscles, making it a crucial station for overall race performance.
Technique
- ✓ Position hands on push poles (high or low based on preference).
- ✓ Lean forward, creating a straight line from head to heels.
- ✓ Initiate push by driving one knee up and extending the back leg.
- ✓ Continue with powerful, alternating leg drives.
- ✓ Maintain core tension and a flat back.
Pro Tips
Maintain a low body angle to drive horizontally.
Keep arms straight or slightly bent, locked in place.
Drive powerfully with your legs, taking powerful steps.
Engage your core to keep your back flat and stable.
Focus your eyes a few meters ahead, not straight down.
Choose shoes with excellent grip.
Common Mistakes
- ✕ Standing too upright, pushing downwards instead of forwards.
- ✕ Letting the back round or arch excessively.
- ✕ Taking small, choppy steps instead of powerful strides.
- ✕ Slipping due to inadequate footwear or floor conditions.
- ✕ Bending arms excessively, losing power transfer.
- ✕ Stopping completely at the turnaround.
Preparation
- Warm-up including leg drives, core activation, and ankle mobility.
- Practice starts and maintaining momentum.
- Test footwear grip on the surface.
- Visualize the 2x25m push and turnaround.