HYROX Sled Push Technique: 5 Fixes That Save Time
Sledpush Editorial Team · Updated October 17, 2026 · 1 min read
General information, not medical advice. Check with a doctor before starting a new plan, and train at your own risk. Read more.
The short answer
The sled push is 50 m, done as 4 lengths of 12.5 m. Lean in at about 45 degrees with your arms locked or slightly bent, and take short, fast steps on the balls of your feet. Keep moving: restarting a stopped sled costs more energy than any other mistake.
Station 2 of 8 · 50 m in 4 lengths
Weights
| Women Open | Men Open | Women Pro | Men Pro |
|---|---|---|---|
| 102 kg | 152 kg | 152 kg | 202 kg |
Weights include the sled.
5 fixes
- Get low. Hips below shoulders, body at about 45 degrees.
- Arms long. Locked or slightly bent arms push through your legs, not your shoulders. Hands low on the poles helps most people.
- Short, fast steps. Drive through the balls of your feet. Long strides stall the sled.
- Don’t stop. Getting a heavy sled moving again is the hardest part. Slow down instead of stopping.
- Turn quickly. At the end of each length, step around and start again straight away.
Common mistakes
- Standing too upright, so your legs can’t push.
- Looking up. Keep your head neutral and look a metre ahead.
- Taking long rests between lengths.
No sled? Train it anyway
See how to train for HYROX without a sled for gym substitutes.
Next station: Sled Pull
Quick answers
How heavy is the HYROX sled push?
Including the sled: 102 kg Women Open, 152 kg Men Open and Women Pro, 202 kg Men Pro.
Should my arms be straight on the sled push?
Most athletes push with straight or slightly bent arms. It keeps the force going through the legs, which are much stronger than your arms.
Each guide is drafted with AI assistance, fact-checked against the current HYROX rulebook and reviewed by a human editor before publishing. This guide is general information for healthy adults, not medical, nutrition or coaching advice, and it isn't tailored to you. Talk to a doctor before starting a new training plan, diet or supplement, and stop if you feel pain or unwell. Rules and weights can change, so check the official rulebook before you race. See our Terms and Disclaimer.
Keep reading