Optimising Your Hyrox Sled Push Technique

The second station at Hyrox sees athletes tackle the sled for the first time in the race. In this article, and the video below, we’ll break down how to master the Sled Push and avoid the most common mistakes.

Getting the technique wrong here can mean you’re expending a tonne more energy to get the sled moving and burn your legs out for the rest of the race, so getting it right is important.

Fortunately, you’ve only had to do the ski erg so far which means you’ll feel relatively fresh.

In this article, we’ll cover:

• Movement Rules: What you need to know before you begin.
• Technique Cues: How to move efficiently to get the most out of your effort.
• Common Faults & Best Practices: Mistakes to avoid and how to correct them.

By the end of this guide, you’ll know how to push the sled with power and precision, giving you a significant advantage in your race.

Rules of the Hyrox Sled Push Station

Let’s take a look at the rules around the sled push station before we jump into advice on technique.

Assigned Lane and Sled

Upon reaching the Sled Push station, a judge will assign you to a specific lane and sled. You are not allowed to choose your own sled, so head to the one indicated by the judge.

The sled must be pushed in the designated lane, which is marked by white lines on either side and a 1.5-meter box at each end. Be sure to keep the sled within the lane as you push.

Full Cross of the Line

As you approach the end of the lane, the entire sled must cross the line before you can stop. Judges are strict about this rule—don’t let the sled fall just short, or you’ll waste precious seconds pushing it the remaining inches.

Partnering in Doubles

If you’re competing in the doubles division, remember that you cannot pass your partner during the sled push. Stay behind them until they’ve pushed the sled fully over the line.

Optimal Sled Push Technique

Mastering the Sled Push is about using your body weight, maintaining good posture, and maximizing your power output without burning out too quickly. Let’s dive into the key points of technique.

1. Position Your Weight Over the Sled

One of the most important aspects of sled pushing is where you position your body weight. Aim to place your body weight as close to or even over the center of the sled. By doing so, you’ll be able to generate maximum force and control the sled more effectively.

In some cases, your shoulders may fit between the sled’s poles. If so, extend your arms down the poles and use them as a guide to keep your body aligned and your power directed forward.

2. Maintain a Neutral, Flat Back

A neutral spine is crucial for an efficient sled push. Avoid rounding your lower back, which can lead to inefficient force transfer and potential injury. Instead, keep a straight line from your shoulders to your hips. This posture allows you to push from a stable position, ensuring that your energy is directed into moving the sled forward.

3. Push Low and Flat

The lower you can get without compromising form, the better. The goal is to keep your shoulders close to the ground as you push. This low position helps you generate more forward momentum, as pushing from higher up makes it harder to move the sled efficiently.

4. Short, Choppy Steps

Think of the sled push like running up a steep hill. Instead of long, slow strides, focus on short, choppy steps. As the sled feels heavier, these quick steps will help you maintain control and power. Visualize driving your knees up toward your chest and stamping your foot down with each step.

Common Mistakes and How to Fix Them

Even experienced athletes can fall into bad habits during the Sled Push. Here are some common faults and how to correct them.

1. Straight-Arm Push

Some athletes keep their arms straight, essentially holding the sled poles overhead as they push. While this isn’t necessarily incorrect, it’s inefficient. Holding your arms in an overhead squat position wastes energy and doesn’t add forward momentum.

Instead, relax your arms and keep them slightly bent, with your hands positioned lower down on the poles. This posture allows you to conserve energy and focus on pushing the sled.

2. Pushing From Too High

If your shoulders aren’t close to the sled, you’ll push from too high up, which causes the sled to dig into the ground. This increases friction and makes it much harder to move. To avoid this, focus on keeping your shoulders low and aligned with the sled, allowing for a smoother, more controlled push.

3. Wide, Flared Arms

Another common mistake is pushing with your arms flared out wide. This not only wastes energy but also reduces your control over the sled. Keep your arms close to your body and focus on pushing in a straight line for maximum efficiency.

Final Tips for Sled Push Success

• Practice Body Positioning: During training, focus on keeping your body weight over the sled and maintaining a flat back. The more you practice this position, the more natural it will feel during the race.
• Use Short Steps: Always remember to take quick, short steps. Avoid the temptation to take big strides, which will make the push feel heavier and more exhausting.
• Leverage Your Body Weight: The sled push isn’t just about leg strength. Use your body weight to your advantage, driving from your shoulders and keeping your form as tight as possible.

Refine your technique and you’ll be able to push the sled more efficiently, save energy for the rest of the race, and improve your overall Hyrox performance.