Power Sled Backward Push

Muscles worked

Setup

1. Load the sled with the desired weight plates on a high-friction surface like turf.
2. Stand facing the sled and grip the vertical handles at shoulder height with arms fully extended.
3. Lean your torso slightly forward toward the sled, maintaining a flat back and braced core.
4. Position your feet hip-width apart in an athletic stance.

How to do it

1. Initiate the movement by taking a controlled step backward with one leg, planting the ball of the foot firmly.
2. Drive through the forefoot to push the sled away from you while simultaneously stepping back with the opposite leg.
3. Maintain a continuous, rhythmic alternating 'reverse walk' to keep the sled in motion.
4. Exhale forcefully with each step and maintain a steady, powerful tempo throughout the distance.

Form checklist

• Keep your arms locked or slightly bent but rigid to transfer power efficiently.
• Maintain a neutral spine; do not allow your lower back to round or arch excessively.
• Ensure your knees track in line with your toes on every backward step.
• Stay on the balls of your feet to maximize calf and quadriceps engagement.

Pro tips

• Focus on 'pushing the floor away' from the sled with your toes to maximize the peak contraction in the quads.
• Keep your hips low throughout the movement to maintain a better center of gravity and increase time under tension.

Make it harder

• Increase the weight load or attempt to move the sled at a faster, more explosive pace.
• Perform the backward push on a slight incline to significantly increase the resistance.

Frequently asked

What muscles does the power sled backward push work?

The power sled backward push primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the power sled backward push?

The power sled backward push uses sled machine.

Is the power sled backward push good for beginners?

The power sled backward push is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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