# Sled push and sled pull: how to train the two hardest stations Hybrid Training · Jul 13, 2026 ![Sled push and sled pull: how to train the two hardest stations](https://vuuqslqhjuzjllribugt.supabase.co/storage/v1/object/public/blog-images/hybrid/sled-push-sled-pull-training-guide.webp) The sled push and sled pull are the two stations most people find hardest. They come back to back, they load your legs and back when you are already tired from running, and the weights in a Yoddha Race or a HYROX-style event are heavy for most people. The good news is that both are trainable. With a few weeks of technique work and sensible progressions, a first-timer can move these loads. Sled training also builds leg drive, trunk stiffness and grip, which makes it useful for general strength and long-term joint health, not just racing. ## The loads you are training for Both races use 50 m for each station. The loads below are the published figures for the Yoddha Race and for the HYROX Open division. HYROX states its sled loads including the sled itself, so check each race briefing for how the figure is counted. StationYoddha men / mixed doublesYoddha womenHYROX Open menHYROX Open women Sled push, 50 m150 kg100 kg152 kg102 kg Sled pull, 50 m100 kg70 kg103 kg78 kg The two formats are close enough that one plan covers both. Train to the heavier of the two numbers you are aiming at, and you will be comfortable in either. ## Sled push technique Think of the push as a horizontal leg press, not an arm exercise. - **Hands high or low.** High handles keep your torso more upright and are easier on the lower back. Low handles let you lean harder into the sled and drive with more force. Try both in training and pick one for race day. - **Straight line from heel to head.** Lean at roughly 45 degrees, arms nearly straight, shoulders over hands. A rounded back leaks force. - **Short, quick steps.** Long steps stop the sled between strides. Keep small, continuous steps and never let it come to rest, because restarting a heavy sled costs more than keeping it going. - **Drive through the whole foot.** Push through the mid-foot and toes, with grippy shoes and a clear lane. Breathe out as you drive. - **Do not stand up early.** Staying low is what keeps the load moving. ## Sled pull technique The pull comes straight after the push, so you start it with burning quads and a racing heart. That is the main reason it feels worse than the load suggests. Practise it right after the push in training, with only a short walk between the two, so your hands and back are used to working when you are tired. The pull works the grip, upper back, glutes and trunk. Most athletes use one of two methods. ### Hand over hand, standing Face the sled, sit back slightly, and pull the rope in with alternating arms. Keep your hips back and your chest tall, and let your legs take some of the load by stepping backwards when possible. Rope management matters: do not let slack pile up at your feet. ### Hand over hand, seated or low Sitting back into a low stance lets you use your body weight against the sled. It is stable, but it tires your quads. Some athletes switch between the two stances to share the load. Whichever you choose, pull with the back and hips, not just the biceps. And practise with the rope you will race with, since thickness and texture change your grip. ## Build the base, then load the sled ### The strength base The sled is not a magic exercise. It rewards general strength, and these lifts feed it directly: - **Squats and leg press** for leg drive. - **Romanian deadlifts and hip thrusts** for the posterior chain. - **Rows and pull-ups** for the pulling muscles. - **Planks, carries and dead hangs** for the trunk and grip. If these are weak, the sled will expose it. Two strength sessions a week during a build usually cover them, alongside the engine work in a hybrid plan. You can read how that fits together in our [hybrid training explainer](https://fisique.fitness/blog/hybrid-training-explained-hyderabad). ### A progression from light to race load Keep the plan simple. Sled work is demanding on the legs, so schedule it away from your heaviest squat or deadlift day, and give it at least 48 hours before another hard lower-body session. Add load only when the movement is clean. A reasonable ladder over 8 to 10 weeks: 1. **Weeks 1 and 2: technique.** Light loads, 20 to 25 m pushes and pulls, 4 to 6 repeats, with full rest. Focus on body angle and step rhythm. 2. **Weeks 3 to 5: volume.** Moderate loads, full 50 m runs, 4 to 6 repeats with 90 seconds to 2 minutes rest. Add weight in small steps. 3. **Weeks 6 to 8: heavy.** Work up to the race load for one or two sets of 50 m, then drop back to a moderate weight for extra volume. Heavy days are for pushing strength, not for exhaustion. 4. **Weeks 9 and 10: specific.** Practise the station after a hard run. For example, run 800 m at a steady hard pace, then push 50 m, then run again. This is a framework, not a prescription. Your coach adjusts it for your height, body weight, experience and any niggles. As a rule, if your form breaks down, the load is too high for that day. Taper the sled work in the final week so your legs are fresh. ## Common mistakes Most sled problems in a first race come from a short list of habits. Fix these in training and the station gets easier without you getting any stronger. - **Going out too hard.** A sprint start on the push leaves you with nothing for the pull. Treat it as a steady grind, not an all-out effort. - **Stopping mid-lane.** If you must stop, keep it brief, settle your breathing and restart with short steps. - **Training the sled only when it is easy.** Race day is heavy and you are tired. Include heavy efforts in training. - **Ignoring the surface.** A sled behaves differently on turf, rubber and polished floors. Practise on the surface closest to the race. - **Skipping the run after.** The first minutes after the pull set the tone for the next zone. Rehearse the transition. ## Why these stations matter for long-term health Pushing and pulling heavy objects builds the large muscles of the hips, legs and back, and it trains the trunk to transfer force. Those are the qualities that help you stay independent as you age, and the loading is low-impact compared with jumping or fast running. Combined with aerobic work, sled training is a good fit for the strength-plus-cardio approach that public-health guidance supports. We cover the research in our post on [strength and cardio together](https://fisique.fitness/blog/strength-and-cardio-together-long-term-health). If you are aiming at a hybrid race, you will meet the sled at the Yoddha Race on 5 December 2026, and at HYROX-style events across India. Our overview [What is HYROX](https://fisique.fitness/blog/what-is-hyrox-stations-weights-india) lists every station and where to race. ## Train with us Fisique in Kokapet has a sled lane on turf, and in coached sessions your coach sets the load and corrects your body angle set by set. Ask for plans on [WhatsApp](https://wa.me/919515847444), or read about [personal training in Kokapet](https://fisique.fitness/personal-training-kokapet). [All articles](https://fisique.fitness/blog/index.md) · Fisique Fitness - Personal Training Studio and Gym, Kokapet