The sled push is one of the most effective exercises for building explosive strength, endurance, and full-body power.
This movement is widely used in athletic performance training, strength & conditioning programs, and HYROX competitions.
Whether you're looking to develop raw power, improve speed, or enhance endurance, the sled push is a must-have in your training arsenal.
In this guide, I’ll walk you through how to do the sled push correctly, common mistakes to avoid, benefits of sled training, and how to program sled pushes into your workouts.
What Is a Sled Push?
The sled push, also known as the prowler push, is a functional exercise where an athlete drives a weighted sled forward using leg drive, core engagement, and upper-body stability. The movement mimics acceleration mechanics, making it an excellent choice for improving sprint performance and overall athleticism.
Sled pushes can be performed with heavy loads for strength training or lighter loads for speed and conditioning. This versatility makes it a staple in football, rugby, CrossFit, HYROX, and general strength training.
How to Set Up the Sled Push
Before performing a sled push, follow these setup steps:
Choose the Right Sled – Use a prowler sled or push sled on a suitable surface (turf, rubber flooring, or pavement).
Load the Sled – Adjust the weight based on your goal (heavy for strength, light for speed).
Grip the Sled Handles – Choose either high handles (easier) or low handles (harder).
Position Your Body – Maintain a forward-leaning, athletic stance.
How to Do a Sled Push (Step-by-Step Guide)
Set Your Feet – Stand behind the sled with feet hip-width apart.
Grip the Handles – Use an extended arm position with a neutral spine.
Engage Your Core – Brace your core and keep your body rigid.
Drive Through Your Legs – Begin pushing the sled forward by extending your legs and driving through your toes and forefoot.
Maintain a Forward Lean – Keep your torso angled forward, similar to sprint mechanics.
Control Your Breathing – Exhale as you push forward, inhale as you prepare for the next stride.
Push for Distance or Time – Adjust your load and intensity depending on your goal.
Types of Sleds: On Wheels vs. Steel Sliders
Sleds come in two primary types, each designed for different training environments and surfaces.
Sleds on Wheels
Best for: Hard surfaces like concrete, asphalt, or gym flooring.
Pros: Smooth pushing motion, adjustable resistance, and ideal for urban or indoor training.
Cons: Less friction means slightly less resistance, requiring heavier weights for equivalent difficulty.
Popular Brands: Torque Tank M4, Rogue Dog Sled 1.2 (with wheel conversion), Titan Fitness TANK M1.
Steel Slider Sleds
Best for: Turf, grass, rubber gym floors.
Pros: High friction for intense resistance, great for maximum strength development.
Cons: Requires a smooth or non-abrasive surface; not ideal for asphalt or pavement.
Popular Brands: Rogue Echo Dog Sled, REP Fitness Push-Pull Sled, Titan Pro Sled System.
Cost of Sleds: How Much Do They Cost?
The price of sleds varies depending on brand, material, and functionality. Here’s a general breakdown:
Entry-Level Sleds ($100 - $250): Basic push sleds with limited resistance options.
Mid-Tier Sleds ($250 - $500): More durable with adjustable weight capacity and better build quality.
High-End Sleds ($500 - $1,000+): Advanced sleds with friction adjustment, premium materials, and long-lasting durability.
Example Prices (2025):
Torque TANK M4 – $849
Rogue Dog Sled 1.2 – $395
Titan Pro Sled System – $199
Top-Rated Sled of 2025
According to fitness professionals, trainers, and user reviews, the best-rated sled of 2025 is:
Torque TANK M4 – This wheeled sled is considered the most versatile and durable sled available today.
With adjustable resistance settings, smooth handling, and a rugged steel frame, it’s the preferred choice for gyms, athletes, and HYROX competitors.
✔ Pros: No weight plates needed, magnetic resistance for smooth pushing, and works on any surface.
✔ Cons: Higher price point compared to traditional steel sleds.
Honorable Mentions:
Rogue Dog Sled 1.2 – Best budget-friendly sled with great durability.
Titan TANK M1 – Compact and affordable wheeled sled for home training.
Final Thoughts
The sled push is an elite-level strength and conditioning tool, perfect for athletes, general fitness, and HYROX competitors. Whether you’re looking to boost your sprinting power, build endurance, or develop raw strength, the sled push delivers undeniable results.
Want to master the sled push?
At Dennis Romatz Fitness, I integrate sled push training into my coaching programs to help clients build power, speed, and endurance. If you’re serious about improving your performance, I’ll create a customized sled push training plan tailored to your goals.
Contact me today for expert sled push coaching and take your training to the next level!
About the Author
Dennis Romatz is a nutrition coach, and certified personal trainer in Chicago in the downtown Chicago Lakeshore East neighborhood providing personal training scheduled at your convenience at apartment & condo gyms, and in-home. Tailored training programs are designed to meet your individual needs & goals and guaranteed to get you in the best shape of your life in 3 months or less or your money back. Dennis has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram on or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.
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