The Ultimate Guide to Hyrox Sled Push: Weights, Techniques, and Training Tips

Introduction

Hyrox is a unique global fitness competition that combines endurance and strength through running and functional workout stations. Among these, the sled push is one of the most challenging events, requiring a combination of power, endurance, and technique.

If you're preparing for Hyrox, understanding the sled push weights, strategies, and training techniques can give you a competitive edge. This guide will break down everything you need to know to master this essential station.

Hyrox Sled Push Introduction

What is the Hyrox Sled Push?

The sled push is the second station in the Hyrox event sequence. Athletes must push a weighted sled across 50 meters, broken down into four 12.5-meter sections.

Hyrox Sled Push Weights

Scoring and Penalties of Hyrox Sled Push

• The sled push must be completed in four repeats of 12.5 meters.
• The station is only considered complete once the entire sled crosses the start/finish line after the last segment.
• If an athlete fails to clear all 50 meters within the time allowed for the station, a penalty of 3 minutes per incomplete section will be added to their total race time.

Hyrox Sled Push Best Techniques

1. Starting the Push:
   • Initial Drive: Position yourself with both feet firmly planted, lean into the sled, and generate momentum by driving through your legs.
     
2. Hand and Arm Positioning:
   • Shoulder Push: Hands at shoulder height, arms bent—great for upper-body strength but tiring over long distances.
   • Full Lockout: Arms fully extended, reducing shoulder strain while engaging chest and triceps.
   • Arm Bar/Full Contact: Arms wrapped around poles, using body weight to aid push and reduce upper-body fatigue.
     
     
3. Body Position and Movement:
   • Low Stance: Maintain a low center of gravity by bending at the hips and knees for better stability and power transfer.
   • Stride Length: Test both short, quick steps and longer strides to find the most efficient approach for maintaining momentum.

Hyrox Sled Push Best Techniques

1. Starting the Push:
   • Initial Drive: Position yourself with both feet firmly planted, lean into the sled, and generate momentum by driving through your legs.
     
     
2. Hand and Arm Positioning:
   • Shoulder Push: Hands at shoulder height, arms bent—great for upper-body strength but tiring over long distances.
   • Full Lockout: Arms fully extended, reducing shoulder strain while engaging chest and triceps.
   • Arm Bar/Full Contact: Arms wrapped around poles, using body weight to aid push and reduce upper-body fatigue.
     
     
3. Body Position and Movement:
   • Low Stance: Maintain a low center of gravity by bending at the hips and knees for better stability and power transfer.
   • Stride Length: Test both short, quick steps and longer strides to find the most efficient approach for maintaining momentum.

Expert Insights on Hyrox Sled Push

Rich Ryan, a two-time Elite 15 World Championships qualifier and expert Hyrox athlete, has drastically improved his sled push technique over time. Initially, his sled push would take him over 4 minutes, leaving him exhausted for the next segment of the race. Now, with refined technique and training, he consistently pushes in the low 2-minute range, despite being one of the lighter competitors at 175 lbs.

According to Rich’s latest YouTube video, there are three key areas to focus on to improve your sled push:

1. Training Strategy

• Frequency Matters: Training the sled push twice a week is ideal. More than that can lead to over-fatigue, especially in the lower legs, calves, and Achilles.
• Structured Sessions: One session should focus on straight sets and reps to build strength, keeping the total sled volume under 150 meters.
• Intensity and Adaptability: Training in varied conditions (different weights, surface types, and resistances) ensures you're prepared for race-day conditions.

2. Technique Optimization

• Hand Placement: Position your hands facing forward on the sled poles, which allows you to press forward with your arms while pushing with your legs.
• Forearm Contact: Keeping your forearms flush against the sled poles provides better control and power transfer.
• Hooks Technique: This technique moves your hips and feet closer to the sled, increasing efficiency by allowing better traction and force application.
• Stride Length: Experiment with longer vs. shorter strides and time your splits to determine the most effective method for your body type.

3. Race-Day Execution

• Controlled Effort: Overexerting yourself on the sled push can ruin the rest of your race. Pacing is crucial.
• Strategic Resting: Plan short, deliberate rests if needed, rather than coming to a complete stop.
• Stay Engaged: Always keep contact with the sled—even when resting—to maintain momentum and avoid wasted movement.

Common Challenges and Solutions

• Frequent Stops: Minimize stops by maintaining consistent momentum. Restarting the sled requires extra energy.
• Overexertion Early On: Pushing too hard at the beginning can cause premature fatigue. Pace yourself.
• Surface Resistance: The sled is pushed on carpet, which increases friction. Train on similar surfaces to adapt.

Training Strategies for the Hyrox Sled Push

Strength Development

• Lower Body: Squats, deadlifts, lunges for leg strength.
• Upper Body: Bench presses and shoulder presses to improve pushing power.

Specific Sled Training

• Varied Loads: Train with sleds at different weights to adapt to varying resistance levels.
• Surface Simulation: Practice on surfaces similar to the Hyrox event to better prepare for competition friction.

Endurance and Conditioning

• Interval Training: HIIT workouts improve cardiovascular endurance and recovery time.
• Compromised Running: Practice running immediately after sled pushes to simulate race transitions.

FAQs About Hyrox Sled Push

1. How hard is the Hyrox sled push?

The sled push is one of the most grueling parts of Hyrox due to the combination of weight, surface resistance, and endurance.

2. What muscles does the sled push work?

• Quadriceps, glutes, hamstrings, calves, and core.

3. How do I improve my Hyrox sled push performance?

• Train on similar surfaces.
• Focus on leg and grip strength.
• Incorporate sled drills into workouts 2-3 times per week.

Final Thoughts

The Hyrox sled push is a demanding but trainable event. By following the techniques, training plans, and strategy tips in this guide—along with expert insights from Rich Ryan—you’ll be better prepared to tackle this challenge confidently.

For more Hyrox training tips, consider consulting a certified coach or training program. Ready to dominate your next Hyrox competition? Start training today!