- Get low with a straight line from head to heel, and drive through the balls of your feet.
- Short, quick steps beat long, slow strides once the sled is moving.
- Restarting a stopped sled costs far more effort than keeping it rolling.
- Race surfaces vary, so train heavier than you expect and practise on turf.
- Build leg strength with squats and split squats alongside regular sled work.
Why the sled push decides so many races
The sled push is the second station, and for a lot of first timers it is the slowest few minutes of the whole race. The sled is heavy, the surface can be grippy, and you arrive with your heart rate already high from the run and SkiErg.
It is also where the gap between people who have trained on a sled and people who have not is widest. You cannot fake this one with fitness alone, and a sled that grinds to a halt halfway down the lane can cost minutes rather than seconds. The good news is that technique gives you a large share of the improvement, and it can be learned quickly with regular practice.
The 50 m is usually split into several shorter lengths down a lane, so you will also be turning round and restarting a few times. Check the current official HYROX rulebook for the load in your division.
Body position and arm choice
Aim for a straight line from your head through your hips to your back heel, with your body at a steep angle to the floor. Hips should be in line, not piked up in the air or sagging. Eyes look a metre or so ahead, not up at the end of the lane.
There are two workable arm positions, and you should practise both:
- Long arms. Hands high on the posts, elbows locked, body low. Your skeleton takes the load and your legs do all the work. This tends to suit taller athletes and heavier loads.
- Bent arms. Hands lower on the posts, elbows tucked, shoulder close to the sled. You can get lower and push more horizontally, which helps if you struggle to get the sled started.
Many experienced racers start with bent arms to get the sled going, then extend once it is moving. Whatever you choose, keep your trunk braced so the force from your legs goes into the sled rather than leaking through a sagging lower back.
Footwork: short, fast, relentless
Once the sled is moving, think quick steps rather than big ones. Each step should land roughly under your hips and push back hard through the ball of the foot. Long strides feel powerful but leave you bouncing and slow down the sled between steps.
The first two or three steps from a standstill are different. Here you want a few shorter, very forceful pushes to break the sled free, then settle into your rhythm.
Momentum, stopping and turning
The single most expensive thing you can do on a sled is stop in the middle of a length. Static friction is higher than moving friction, so getting a stationary sled going again takes a big effort. If you have to slow down, slow down, but keep it moving even if only a few centimetres per step.
If you do stop, take one deliberate breath, reset your position low and drive the first few steps hard rather than leaning on it half-heartedly. At the end of each length, walk quickly round to the other side of the sled, set your hands and go. Standing and gasping at the turn adds seconds you never get back.
Race surfaces vary between venues, and the same sled can feel noticeably heavier at one event than another. Training on turf with loads a little above race weight is the best way to make race day feel manageable.
How to train the sled push
Practise on a sled at least once a week in the months before a race. Useful sessions include:
- Heavy lengths: 6 to 8 lengths at or slightly above race load, full recovery between. Focus purely on position.
- Race simulation: 4 lengths at race load, then run 1 km straight away. This is the key HYROX-specific skill.
- Speed lengths: lighter load, fast feet, 8 to 10 lengths with short rests to groove the quick-step pattern.
Outside the sled, build the legs that push it. Squat variations such as the back squat, split squats and calf raises all transfer well, and the sled push exercise guide covers the general pattern for newer lifters. Our guide to leg endurance for lunges and wall balls shows how to build the stamina side.
Lycan Strength has a full-length turf sled track, so members can practise full lengths and turns rather than pushing a sled a few metres back and forth. More on how the gym approaches race preparation is on the HYROX training page.
Shoes and small details
Grip matters. Worn smooth soles slip, and slipping on a sled is both slow and a good way to tweak a calf. Race in shoes with decent traction that you have already pushed a sled in. Avoid very soft, high-stacked shoes if you feel unstable pushing in them.
Finally, breathe. Many people hold their breath for the first few steps and then gasp for the rest of the length. Short, sharp exhales in time with your steps keep you braced without starving you of air.
Two more small things make a difference. Set your hands in exactly the same place on the posts every length so you are not fiddling at each turn, and keep your head down rather than looking at how far is left. Looking up lifts your hips, and lifted hips mean less horizontal drive into the sled.
If a length goes badly, forget it. The worst thing you can do is carry frustration into the next length and push with poor position because you are rushing to make up time. Reset, get low, and drive the next one properly.
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Questions
Should I push the HYROX sled with straight or bent arms?
Both work. Long arms suit taller athletes and heavier loads, bent arms let you get lower and help with starting the sled. Practise both and use what keeps the sled moving.
Why does the sled feel heavier at the race than in the gym?
The surface and sled can differ from what you train on, which changes friction. Training on turf and slightly above race load helps prepare you for that.
How often should I train the sled push for HYROX?
Once or twice a week in the build-up is plenty for most people, including at least some pushes done straight after a run.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
