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Hyrox Sled Push: Technique, Training, and Race Strategy

152kg for men, 102kg for women. Get your position right and this station is manageable. Get it wrong and you will lose two minutes.

By Mathias Berger · Last updated April 4, 2026

Overview

The sled push is station 2 - early enough that you are still fresh, but heavy enough to wreck your legs for everything that follows if you do it wrong. The most common error is standing too upright. Fix your body position and you will move this sled faster and feel better for the rest of the race.

Body Position

Your chest should be almost parallel to the floor. Think about getting your hips low and driving through your toes. The lower your angle, the more power you transfer into the sled. A lot of athletes drift upright as they fatigue - this is where you lose speed and energy.

Foot Strike

Short, quick steps through your toes. Not long strides. Not heel strikes. The contact time with the ground should be short and sharp. Imagine sprinting - the same quick cadence applies here. Long slow strides let the sled momentum die between each push.

Breathing

Exhale on each push. Do not hold your breath. The weight is heavy enough that people naturally brace and hold - this leads to dizziness and spikes your heart rate unnecessarily. Short, sharp exhalations on each drive.

Training At Home

If you do not have access to a sled, prowler push variations help. Hill sprints in a low position build the same quad and glute pattern. Weighted sled pushes at a commercial gym twice a week at race weight will prepare you better than anything else.

Race Strategy

Go controlled. This is station 2 of 8. Blowing your legs here costs you on lunges (station 7) and wall balls (station 8). Aim for a steady, consistent pace across all 50 metres rather than a sprint start that dies at 30 metres. A clean 50m is faster than a blazing 30m with a crawl finish.

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