Sled training works every muscle in your body and helps you develop functional strength and core stability. The sled can be manipulated to suit the needs of every athlete and allows for a diverse range of exercises. The sled itself comes in various shapes and sizes and can be pulled, pushed or dragged on various surfaces and stacked with weight for more resistance.
Unlike traditional forms of cardio (i.e., running, sprinting and jumping rope), sled training is joint-friendly with little risk of injury. It places little stress on the nervous system and is often easier on the shoulders and knees.
Grip
Start by firmly gripping the sled’s handles. Where you grip depends on personal preference—some prefer to hold higher up on the bars, others prefer to hold lower. Whatever the case, avoid buckling at the elbows while you push.
To prevent injury, it's crucial that you grip the sled properly. Here are a few examples of improper ways to grip the sled:
Stance
Your feet should be as far apart as they would be in a running stride. As you push, your feet should remain the same distance apart the entire time. This will provide you with the stability you need to generate more power.
Alignment
Your body should remain aligned from head-to-toe at all times. This means that the joints in your upper body should remain stacked, and your torso and pelvis should face ahead. Your knees should align with your feet the entire time.
Pushing forward
Before you push off, fill your lungs with air, brace your core and drive with your legs. Keep your core strong the entire time to ensure that you have enough pelvic and spinal stability to generate a lot of force in your lower body.
Demonstrated below is one of the most common mistakes beginners make when they start sled training. Although the body will want to twist at the hips to help produce enough force to drive the sled forward, the instability of the trunk can compromise the back and the spine.
Follow these easy tips to make the most out of sled training. Once you have mastered the basic sled push, try adding some more weight, sprinting or incorporating sled training into a larger circuit.