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Sled Push/Pull
Beginner

Sled Push/Pull

Build total-body power and conditioning with sled work. Low impact but high reward for strength and endurance.

Immediate

Focus Areas

Strength Foundation Full Body Legs Core

Prerequisites

Basic fitness level
Understanding of body position
Access to sled and space
No acute injuries

Sled work involves pushing or pulling a weighted sled across ground, creating full-body resistance training with minimal joint impact. This versatile tool allows for strength development, power training, or metabolic conditioning depending on load and speed. The natural movement patterns and scalable resistance make sled work valuable across all fitness levels and goals.

At Beyond Movement, we utilize sleds for various training objectives—from rehabilitation to elite power development. The lack of eccentric loading makes sled work ideal for adding training volume without excessive soreness, while the movement patterns transfer directly to athletic performance. We emphasize proper body positioning and breathing strategies to maximize benefits while preventing compensation patterns.

Sled training develops unique attributes difficult to achieve through other methods. The continuous tension builds strength endurance, while the forward lean of pushing develops sprint-specific power. Athletes appreciate the sport-specific positions possible, while general populations benefit from the functional movement patterns and low injury risk. The exercise proves particularly valuable for those returning from injury or seeking joint-friendly conditioning.

Prerequisites

Master these skills first:

  • Basic fitness level
  • Understanding of body position
  • Access to sled and space
  • No acute injuries

Common Mistakes

Avoid these errors:

  • Poor body angle

    Instead: Maintain forward lean

  • Holding breath

    Instead: Breathe continuously

  • Excessive load initially

    Instead: Progress gradually

  • Ignoring arm position

    Instead: Use full body

  • Uneven pushing/pulling

    Instead: Maintain symmetry

Related Skills

Foundation

Basic Fitness

General fitness base supports sled training intensity

Coming Soon

Foundation

Proper Running Form

Sprint mechanics translate to effective sled pushing

Coming Soon

Foundation

Posterior Chain Strength

Strong glutes and hamstrings drive sled movement

Coming Soon

Progression

Sprint Training

Sled work develops sprint-specific power and mechanics

Coming Soon

Progression

Loaded Carries

Similar full-body conditioning patterns

Coming Soon

Progression

Athletic Conditioning

Versatile tool for sport-specific conditioning protocols

Coming Soon

Ready to Master Sled Push/Pull?

Start your journey with a professional assessment and personalized training plan.

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