Power Sled Backward Push

1. Load the sled and attach a strap or handles; stand facing away from it, holding the handles behind you at hip level.
2. Lean back slightly against the resistance with your chest up, core braced and arms straight.
3. Bend your knees and sink into a quarter squat so your quads are loaded.
4. Step backward, driving the ball of the rear foot into the ground and pushing the sled with each stride.
5. Keep the steps short and quick, staying low so the knees do the work rather than the lower back.
6. Continue for the full distance without letting the sled stop, keeping tension in the strap throughout.
7. Work for 20 to 40 meters per set and perform 4 to 6 sets with 60 to 90 seconds rest.

Common Mistakes

• Standing up tall: A straight legged walk shifts the load to the calves and back. Stay in a quarter squat to keep the quads working.
• Long strides: Reaching far back makes each step unstable and slow. Take short choppy steps and keep the sled moving.
• Pulling with the arms: Bending the elbows to yank the sled tires the biceps and does nothing for the legs. Keep the arms straight and let the legs push.
• Loading too heavy: If the sled stalls or you have to stand up to move it, the weight is too high. Drop it so you can keep steady pace.