Power Sled Push

Instructions

1
Position body facing the sled machine in a horizontal plank position with hands gripping the handles, feet placed on the platform, and body aligned from head to heels in a straight line parallel to the ground.
2
Secure a firm grip on the handles with arms extended. Engage core, glutes, and thighs. Ensure feet are positioned hip-width apart on the sled platform with toes pointing forward.
3
Push the sled forward by extending the legs through the heels, driving from the quadriceps and glutes. Maintain a stable torso position without allowing hips to sag or pike upward throughout the movement.
4
Return to the starting position by bending the knees and allowing the sled to move back toward the body in a controlled manner. Keep tension in the legs and core, stopping just short of full knee flexion before initiating the next repetition.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Adductors
EQUIPMENTPower Sled
DIFFICULTYIntermediate

Overview

When programming for Quadriceps growth, the Power Sled Push stands out as a highly efficient Strength, Cardio choice. Performing this movement with Power Sled forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
  • Improves overall Thighs stability and proprioception during heavy loads.
  • Significantly enhances the structural integrity and power of the Quadriceps.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Using excessive momentum to swing the Power Sled rather than controlling the eccentric phase.

Pro Tips

Control the eccentric (lowering) phase of the Power Sled Push for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Adductors to maintain control of the Power Sled.

Beginner Tips

If you are new to the Power Sled Push , focus on mastering the movement pattern with zero weight before adding Power Sled.

Frequently Asked Questions