Its growing popularity stems from its ability to offer a comprehensive full-body workout, combining both cardio and strength training.
The Sled Track is becoming an increasingly popular piece of equipment featuring in Hyrox tournaments as a key component. The sled provides an efficient full body workout, great for incorporating both cardio and strength into your workout, and it’s totally scalable – so if you’re a newbie or a pro then by simply adjusting the weight it’s suitable for all levels.
If you want to give it a try, but don’t really know how to use it or how best to add it into your workout routine, then here’s a few pointers and exercises from Chris Smith, Head Coach at CrossFit SCL.
‘Always warm up! Adjust the weight accordingly to customise your workout. So if you’re new to the Sled, please start with a lighter weight and focus on technique. Once you have the proper mechanics set, you can then gradually build weight as you progress’.
Stand behind the sled and grab the poles with a high-grip hand position. Engage your core muscles and start pushing the sled, powering through your entire leg. Extend your hips and knees as you move the sled forward. Your foot stance should resemble your natural running position.
Body position is key – I would always recommend a bent arm starting position with your shoulders towards the handles, almost like your set for a scrum. Ultimately, this technique will give you the best control over the sled, as well as the ability to build more momentum, whilst maintaining the best lumbar position. Stay low at the start and engage the core, locking the upper body in to a powerful position. Start with smaller steps to get the sled moving before switching your stride length.
Another option would be to do this EMOM Style (Every min on the min) to build progressive strength and fitness.
Grab the rope with both hands to initiate the pull, with your feet within the width of the sled. The goal is to pull the sled to the end of the sled track and once you pull the entire sled past the mark, switch sides and pull it back. Maintain an upright posture throughout the movement and avoid sitting or kneeling while pulling the sled, as this will reduce momentum making the pull more difficult.
Decide what it is your looking to train? i.e Biceps / Back = sink low and adapt a hand over hand pull, with a long reach. Hamstrings and glutes = upright posture, take grip and walk the sled back within the allocated area, before regripping the rope and repeating the process.
As you get stronger, add weight in small increments. Enjoy the positive impact on your strength, endurance, and overall wellbeing!’
View our Sled Track demo:
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