The tyre push or sled push has you drive forward against heavy resistance, pushing a weighted sled or tyre across the floor. It trains the legs and glutes through a drive pattern similar to sprinting, and builds strength and conditioning with very little joint strain.
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Sets
1m
Duration
Tyre
Equipment
12.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Legs, Core, Arms
📋 How To Perform Tyre Push (Sled)
1
Stand behind the tyre or sled, hands on top, arms extended.
2
Drive forward through your legs, low body angle, taking short powerful steps.
3
Keep your back flat and core braced throughout.
4
Push for the target distance.
5
Focus on consistent, driving steps rather than short bursts.
💡 Benefits of Tyre Push (Sled)
Builds explosive leg drive, hip power and cardiovascular fitness with a very low risk of lifting injury, because there is no eccentric phase. It is excellent for athletes and for anyone wanting a hard, simple finisher.
📈 Sets, Reps & Programming
Push 15 to 25 metres for 4 to 8 rounds with 60 to 90 seconds rest, using a load that slows you but allows a steady drive. Stay low with a flat back and take powerful steps, and lighten the sled if your form starts to break down.
⚠️ Common Mistakes to Avoid
Standing too upright and losing push power
Rounding the back as you drive
Taking tiny shuffling steps instead of long, strong ones
Using a load so heavy that you cannot keep moving
✅ Pro Tips
Keep the arms long, the chest forward and the back flat, driving through the balls of the feet
Take powerful strides and stay low through the whole push
Breathe steadily and keep the core braced
🛡️ Safety Notes
Make sure the lane is clear and the floor gives good grip. Start with a light load, avoid it with acute leg or back injuries, and stop if you feel pain in the knees or lower back.
🔁 Progressions & Regressions
Make it hardera heavier load or a longer distance.
