Hyrox Sled Push: Technique, Weights, Tips & Strategy

What is the Sled Push at Hyrox?

The Sled Push is the second of 8 Hyrox stations (after the SkiErg and before the Sled Pull). You push a weighted sled over a course of 50 meters, divided into 4 segments of 12.5 meters. The total weight - including the sled itself - varies per category.

It sounds simple, but the way you push here determines how tough the rest of your race will be. The Hyrox race is rarely won during the Sled Push, but it is often lost!

The resistance strongly depends on:

• Type of peat (not smooth rubber or wood!)
• Temperature
• Sled model
• Floor maintenance

If you train at home or in a gym on a hard surface, the race will feel harder than expected.

Technique: how do you push the sled correctly?

The start

The first step is the toughest, because you have to set a stationary object in motion. That takes more force than keeping the sled moving afterwards. Push off your foot firmly (or use both legs), lean forward and use your full body weight as the initial impulse.

The 3 grip techniques

There are three ways to hold the sled. Experiment to see which one suits your body shape best:

• Arms vertical (against the poles): the most common technique. Provides a direct passage of power from your legs to the sled.
• Arms horizontal (perpendicular to the poles): slightly more control, less direct power. Works well for athletes with a longer torso.
• Arms 90° bent: a hybrid position that gives some athletes more stability during fatigue.

Body angle

• Trunk forward
• Hips low
• Core tightened

Continue to push forward. If you get too upright, you lose power and speed.

Step frequency

Small, quick steps give you more control and require less energy than large strides. Your push is not a sprint, but a sustained, controlled effort. Think of a marching pace, not a sprint.

Smart pacing strategy

Many athletes lose time unnecessarily here. The best approach: work in half lengths (6-7m), take 3-5 deep breaths and continue again.

The Hyrox Sled Push is not an all-out sprint. It is a controlled effort under fatigue.

Solo vs Doubles Strategy

Solo: go consistently, work in half lengths and don't let others rush you.

Doubles: switch before you become sour, not when you can no longer do it. Agree in advance how exactly you will divide everything.

The best tips for the Sled Push

Grab the sled as low as possible. The higher you grab, the more you unintentionally lift the sled. That increases the friction and makes it heavier.

Work in half lengths. Count to 4 or 5 and continue. This limits the build-up of lactate in your legs.

Take small, powerful steps. Large steps require more strength and provide less control.

Don't go too fast! You will feel the lactate in your legs with a delay. 

Common mistakes with the Sled Push

• Gripting too high causing you to lift the sled and push it against the ground, which creates extra friction.
• Taking too big steps
• Non-stop pushing without pause. This way you accumulate too much lactate in your legs.
• The first meters start explosively. Save that energy for later.
• Wrong shoes: Flat, slippery soles slip on carpet. Make sure you have a grip.
• Underestimating the run after. Your legs will feel heavy after the Sled Push. Consciously walk slower for the first 200m.

How do you train for the Sled Push?

With sled (preferred)

Train with the official competition weight on a comparable surface. Use shorter distances (15-20 meters) with short breaks between sets, to target the specific fatigue and lactate pattern of the race.

• Sled Push intervals: 4x20m @ competition weight, 60s rest
• Heavy Sled Push: 2x50m @ 110-120% competition weight (strength building)
• Compromised Sled Push: 400m run + immediate 2x20m Sled Push (race-specific)

Strength training that improves the Sled Push

You can greatly strengthen your legs and core through classic strength exercises:

• Squat (preference: low bar or safety bar squat) => build up to 1.5x body weight
• Romanian Deadlift => posterior chain, essential for doorstep
• (Heavy) Walking Lunges and Bulgarian Split Squat => unilateral leg strength
• Hip Thrust => glute activation that directly helps with the pushing movement
• Leg Press => volume build-up without too much joint strain

No schedule yet? View our 12-week beginners training schedule.

Alternatives if you don't have a Sled

No Sled access? No worries! These exercises build the same muscle groups and simulate the load:

• Treadmill Push: turn off the treadmill and push it forward yourself. The resistance feels surprisingly similar.
• Prowler push / regular fitness cart: if the gym has a prowler, use it.
• Walking up a gentle slope with a heavy backpack: works the hip exsensors and core
• Heavy Resistance Band March: put a resistance band around your waist and ask someone to provide resistance while you walk away (creative but effective)
• Heavy Romanian Deadlifs superset with sprints: simulates the lactate-to-cardio transition

Recommendation: visit a Hyrox gym or affiliate gym at least once before your race to experience the real sled on carpet. Nothing completely replaces that.

Summary: This is how you get better at the Hyrox Sled Push

• Low stable position
• Small, quick steps
• Half lengths
• Keep focusing on your breathing
• Train strength and transition to walking
• Focus on efficiency, not ego

Do you want to optimize your entire preparation? View our complete guide.