FitCi
Sled Push is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: machine, other. Difficulty: intermediate, add it once the basics are solid. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Grip the sled handles firmly at shoulder height or slightly below.
- Lean your torso forward, keep your arms straight, and position your body in a diagonal line with a flat back.
- Brace your abdomen and keep your core muscles engaged.
- Drive one foot powerfully into the ground and push the sled forward with each step.
- Advance at a steady pace with short, powerful, frequent steps.
- Keep pushing without stopping and under control for the set distance.
Coaching tip
Lean your torso forward, keep your arms fixed, and drive with powerful steps from your legs.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back, hip. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Burpee, Inchworm
- Same muscle, different equipment: Barbell Deadlift, Barbell Power Clean, Barbell Clean and Jerk
More full body exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.