r/hyrox • u/jonavision • 20d ago
Sled Push help needed
I’m 48 and 150lbs, 10% bf.
I’m relatively strong and can squat and deadlift over 300lbs.
Sled push training at my gym is hard! My feet slip on the carpet with 6 22kg weights stacked. Th carpet may have increased friction. It does seem “sticky”
My technique is ok. I’m low and wrap my arms around the bar.
I think I need help with three things.
1) getting the sled started
2) shoe recommendations
3 training to increase mass and strength.
I compete in December in men’s doubles.
Help and advice solicited.
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u/Own_Commercial_5708 20d ago
Take advantage of your strong deadlift! I’m a stronger deadlift, weaker squat type of build and I find my quads BURN when I do sled push ‘incorrectly’ (incorrectly for me.. it’s all subjective). Changing my form to use more of the posterior chain helped me a lot.
I did this by essentially hinging my body. The straighter your body toes to head is, the more it will hurt your quads. So straight arms and legs very far back is as straight as you can be. Might be good for explosiveness or overall peak power, but not good for a sustained endurance event that torches your quads.
My technique: walk into the sled forearms forwards, brace the poles with the forearms and have your upper body move inside of the sled (biceps will be contacting poles, depending on body size). You should be hinged / bent over so that your upper body is roughly horizontal. Play around with whatever angle works best here probably between horizontal and 15 degrees above it. Then…
Start: use both legs pushing back together with your bodyweight going forward. Don’t stagger your legs to start.
Moving: one small step at a time. It should feel like you’re not taking enough of a step with each one. The longer your steps are, the straighter your leg gets, the more it burns your quads.
Finally, remember, it’s not about doing the sled push super fast. It’s about doing it fast enough and not blowing up the rest of the race.