Station 2 of 8 · 50 m

HYROX Sled Push: technique, pacing & tips

The sled push is short and brutal. It rewards leg drive, bracing and short, continuous steps, and it punishes anyone who stops moving and has to restart a heavy sled.

Sled Push weights by division

Singles weights. Confirm the current figures with the official HYROX rules. See all weights.

Technique cues

• Low hips, long arms, drive through the balls of the feet
• Short, fast steps; keep constant pressure on the sled
• Breathe out on each drive

What the standard looks like

• Push the sled the full 50 m
• Both hands on the sled
• Complete each length before turning

Where athletes lose time

Stopping is the real cost: getting a loaded sled moving again takes far more effort than keeping it moving. Standing too upright and taking long strides are the other common leaks.

• Standing too upright
• Stopping to rest mid-length
• Long strides that lose momentum

How to pace it

Push in as few long, unbroken efforts as you can. Treat each 12.5 m length as one piece and move your feet fast.

Three drills to improve it

1. Heavy sled pushes of 12.5 m with a controlled turn, 5-6 rounds
2. Wall-supported isometric holds in the push position, 3 × 30 s
3. Front squats or leg press for general leg strength once or twice a week

Educational guidance, not medical advice. Rules can change; check the official HYROX rulebook for your event. Stop any exercise that causes pain.