Hyrox Sled Push Technique Guide
The sled push is one of the defining stations in Hyrox and one of the clearest tests of force application under fatigue. Unlike a sprint, the sled push demands horizontal force, forward shin angle, a strong trunk brace, and relentless leg drive while the upper body stays locked into the frame. The station looks simple, but efficiency matters: poor body position can turn 50 metres into a full-body grind that wrecks the next run. In Hyrox, the sled push is not just about brute strength. It is about preserving mechanics so quad-dominant fatigue does not destroy your compromised running pace in the next kilometre.
The Science
The sled push is a horizontal force station. The key biomechanics are forward shin angle, knee extension through short steps, a rigid trunk, and a centre of gravity that stays behind the sled so force travels forward instead of upward. When the hips rise or the torso collapses, the athlete leaks force and the station turns into a brute-strength grind rather than an efficient race movement.
Hyrox Standards and Efficiency
Hyrox standards: OPEN uses 102 kg for men and 74 kg for women. PRO uses 152 kg for men and 102 kg for women. The station distance is 50 metres, and the better your efficiency, the less quad-dominant fatigue carries into compromised running.
Muscles Worked
Equipment
Watch the movement demo
Video tutorial on YouTube — opens in new tab
How to Do the Sled Push
Set the hands firmly on the sled uprights and lock the upper back in place before you move.
Lean the body forward from the ankles so the centre of mass stays behind the sled, not above it.
Drive the knees forward with short, violent steps rather than reaching with long strides.
Keep the trunk braced and ribs stacked so force transfers into the sled instead of leaking through the torso.
Stay low and keep pushing through the full lane, resisting the urge to rise tall as fatigue climbs.
Common Mistakes
Hips rising too high, which shifts force upward instead of forward and makes the sled feel heavier every step.
Taking long over-striding steps that kill cadence and force the athlete to brake between contacts.
Letting the chest collapse into the handles, which disconnects the trunk and makes breathing harder before the next run.
Coaching Tips
Think shin angle first: if the shin is not driving forward, the sled is not moving efficiently.
Use short piston-like steps and keep pressure constant instead of trying to sprint the first 10 metres.
The final 10 metres should look the same as the first 10 metres — if posture changes, the opening pace was too aggressive.
The WODBuilders Fix
Low-Handle Marches
Load the sled light and march in short, deliberate steps for 10-15 metres to groove body angle, shin position, and constant pressure.
Deadmill Push Build-Ups
Use 10-20 second build-ups on a dead treadmill to teach forward lean and continuous leg drive without bouncing out of position.
Program Integration
Test your new technique with a customized Sled Push session here. Open the Hyrox generator.
Scaling Options
Easier / Beginner
Reduce load, shorten the lane, or use a deadmill push to learn body angle and leg drive.
Harder / Advanced
Use official Hyrox load, extend the distance, or pair the push directly with a 1 km run.
Frequently Asked Questions
What are the official Hyrox sled push standards?
Hyrox OPEN uses 102 kg for men and 74 kg for women. Hyrox PRO uses 152 kg for men and 102 kg for women. The station distance is 50 metres.
Why does the sled push ruin the next run?
The sled push creates strong quad-dominant fatigue, heavy breathing, and trunk stiffness. If your body angle or step pattern is inefficient, the cost carries directly into the next kilometre of compromised running.
What is the best cue for sled push efficiency?
Keep the body angle low, the steps short, and the pressure constant. The goal is not to lunge into the sled but to keep force flowing forward every stride.
Build It Into a Workout
Generate a WOD with Sled Push
Move from station mechanics to race-specific training. Build a Hyrox workout around Sled Push, your level, and the equipment you actually have.
Related Exercises
Ready to put the Sled Push to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.