Tip: Beyond Conditioning

Sure, this type of work is great for body composition. But it's also a strength and muscle builder. Here's what you need to know.


A lot of people think of the sled as a tool for conditioning or athletic training, but it also works for those seeking bigger, stronger physiques, and a better work capacity.

Sled pushing is concentric only, so it doesn't cause vicious soreness. It's a safe way to load and train calves and ankles as they're designed to move. Plus it adds even more quad, glute, and calf volume to your program.

Sled Push

Take natural, deliberate strides as you push a loaded sled across 20-50 meters of turf. Flex your abs and maintain a neutral spine as you extend your hips with each stride. Focus on pushing your feet into the ground to power the sled forward instead of taking exaggerated strides. Load up the sled and do some real work.

Do 3-4 sets of sled work after any workout for some higher-intensity interval anaerobic training. Do this and you'll need to spend less time doing steady-state cardio for your body comp goals.

Andrew Coates is a trainer who is focused on strength development for everyday people and young athletes. He’s a fitness writer, speaker, and host of The Lift Free and Diet Hard Podcast.

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