I was first introduced to sled pushes while training for my first HYROX. That strip of astroturf running through the middle of the gym looked intimidating enough, but loading a sled up and pushing it back and forth? Even worse.
As part of my training, it had to be done. I did it, survived it, and happily walked away thinking I'd never have to touch a sled again. It wasn’t until I spoke to Hollywood trainer Ramona Braganza, whose clients include Zac Efron, Jessica Alba, Kate Beckinsale and Bradley Cooper, about how she trains her A-list clients that she recommended switching my routine.
Her advice? Add sled pushes back into my routine for 30 days. I wasn't exactly thrilled.
But, like anything, there was a method to her madness as she explained that, at 43, sled pushes offer something many of us need more of: lower-body strength, power and cardiovascular fitness, all without placing excessive stress on the joints.
And she treats her clients, including Zac, the same. As we reach our 40s, constantly pounding the pavement or chasing heavier and heavier squats isn't always the smartest option. "Maintaining lower-body strength is one of the most important things we can do for longevity, mobility, balance and everyday function," says Braganza.
30 days later, I was surprised by what happened.
How to do a sled push
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"A sled push will torch calories while targeting the glutes, legs, core and back in a highly functional way. Think of it as the gym version of pushing a heavy piece of furniture across the room," says Braganza.
Here's how:
- Place your forearms on the upper third of the sled poles, with your fingers facing down and your hands wrapped around the poles.
- Lean into the sled, pushing your shoulders through so your head and shoulders are positioned over the middle of it. Put as much of your bodyweight over the sled as possible and, as Braganza advises, "keep your chest lifted and your core engaged."
- Keeping a neutral spine, "drive through the balls of your feet and press into the sled poles to move the sled," explains Braganza.
- Focus on pushing with controlled power rather than trying to sprint from the start. Continue taking small, controlled steps until the sled is entirely beyond the 12.5m mark. "Don't rush the movement," she says. "The goal is to stay strong and controlled throughout."
- Once you've reached the end, step away from the sled and walk around to the other side. Then repeat the same steps, pushing the sled back in the opposite direction.
What did I notice after 30 days?
At first, I hated the attention that came with pushing a sled up and down the middle of the gym floor. Or at least, I thought people were paying attention.
Very quickly, though, I remembered that everyone has their own agenda in the gym and they certainly aren't watching me.
Once I'd got over my self-consciousness and embraced the fact that I could disappear into my own little bubble of intensity for a few minutes, I actually started to enjoy it.
So, after 30 days of sled pushes, here are the five things I've noticed.
1. My legs got stronger without heavy squats
Sled pushes seriously hit my quads, glutes and hamstrings without loading my spine. They require pure leg power, yet place very little stress on the joints.
"They also support knee and hip stability whilst really getting your heart rate up," explains Braganza.
After four rounds of a 30-metre push with just one minute's rest between efforts, my legs were on fire, especially my quads and glutes. My calves took a pretty big hit, too.
The good news? I quickly felt my lower-body strength improving and, by week two, I was comfortably completing six rounds instead of four.
As someone who loves running outside the gym, I found that reassuring. Research published in the Journal of Strength and Conditioning Research found that sled pushing can improve lower-body power and sprint performance in trained athletes, which helps explain why it has become such a staple in athletic training programmes.
2. My conditioning skyrocketed
I expected sled pushes to strengthen my legs. What I didn't expect was how breathless they would leave me.
Within seconds, my heart rate was through the roof, and by the end of each round, I was gasping for air. After just a few weeks, though, I noticed I was recovering faster between efforts and feeling less winded during other workouts.
Sled pushes are a bit of a cheat code because they combine strength and cardio into one brutally effective exercise.
"The intensity of sled pushes elevates heart rate and metabolic rate, working your anaerobic systems and improving VO2 max," explains Braganza. "This not only makes you more efficient at aerobic activities, but also makes sled pushes an effective component of fat loss programmes."
Expect to work your entire body, too. "The movement challenges the glutes, hip flexors, shoulders, chest, quads, hamstrings and abs simultaneously, whilst burning a ton of calories," she adds.
3. My core got stronger without sit-ups or crunches
When most people think about core training, they probably picture planks, sit-ups, or endless crunches. Sled pushes, however, made sure my abs were working overtime without a single sit-up.
Every push demands full-body tension and anti-rotation strength, meaning your core has to work hard to keep your body stable and moving in the right direction. I could feel it not just in my abs, but in my obliques and lower back too.
According to Braganza, this type of training can help improve balance, posture and power.
"Pushing a sled mimics real-life movements such as pushing a heavy object or accelerating from a stationary position," she explains. "By reinforcing these movement patterns, sled pushes help improve coordination, balance and overall functional fitness in everyday life."
4. My calorie burn increased, too
Think HIIT meets strength training. Sled pushes are brutally effective for raising your heart rate while simultaneously challenging your muscles, making them a powerful tool for anyone looking to improve fitness and increase energy expenditure.
I was dripping in sweat within minutes, particularly when Braganza paired sled pushes with resistance exercises. "Perform squats for 60 seconds, then push the sled for 20 meters," she told me. "Rest for 60 seconds and repeat for three rounds."
The beauty of sled training is its versatility. You can pair sled pushes with upper-body exercises such as push-ups or rows, allowing your legs some recovery while keeping your heart rate elevated.
This approach is known as Peripheral Heart Action (PHA) training, where upper and lower-body exercises are performed back-to-back. "PHA training forces the cardiovascular system to work harder by continually pumping blood between the upper and lower body," explains Braganza. The result is a demanding workout that builds strength, improves conditioning and burns plenty of calories in a relatively short time.
5. My knees didn't moan
I do more than enough running outside of the gym, so sled pushes felt like a refreshing change. They delivered all the legwork I needed without the pounding that often comes with logging miles on the road.
The best part? Despite the intensity, my knees and joints never complained.
"The low-impact nature of the sled teaches strength, control and athleticism without risking injury or exacerbating existing joint problems," says Braganza.
"Despite its intensity, it's a low-impact exercise that's gentle on the joints, making it an excellent option for those over 40 who want to build strength, speed and explosive power without overloading their bodies."
What I learned over 30 days
What I learnt after 30 days is that the sled push is one of those love/hate total-body exercises, yet it quickly became one of my favorite ways to build whole-body strength without placing excessive stress on the joints.
Unlike many traditional gym exercises, sled work requires you to support and move your body under load while generating force through the feet, legs, hips and core. Every stride places meaningful stress through the lower body, while your cardiovascular system has to work hard to drive the sled from one end of the track to the other.
It was hard graft, but it was also a game-changer for my running form, fitness and confidence.
"One of the reasons I like sled work is that it can be scaled to almost any fitness level. You can use lighter loads and move quickly for conditioning, or heavier loads and slower speeds to build strength. Best of all, the sled teaches strength, control and resilience, and those qualities matter at every age," says Braganza.
"So this weekend, go find that sled hiding somewhere in your gym and give it a push."
The sled push might look simple, but done properly, it's one of the most effective full-body exercises for building strength and conditioning. Don't be shy! Get out of your comfort zone and give it a go.
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