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Exercise handout — move better, feel better.
Sled Push
Push a weighted sled across the floor. Low-impact conditioning that's often knee-friendly.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
sled
Gym
- sled (No safe home substitute has been reviewed yet.)
Dosage
8
Sets
0
Reps / Time
60 sec
Rest
15-25 meter pushes
Tempo
Step-by-Step Guide
Set up
- Load sled with appropriate weight
- Grip handles at comfortable height
- Position body at 45-degree angle to sled
No image for this step. Follow the written instruction.
Step 1 of 4
Drive through one leg to push sled forward
No image for this step. Follow the written instruction.
Step 2 of 4
Continue alternating leg drives
No image for this step. Follow the written instruction.
Step 3 of 4
Maintain forward lean and consistent pace
No image for this step. Follow the written instruction.
Step 4 of 4
Push for prescribed distance or time
Breathing
- Breathe rhythmically with steps
- Don't hold breath
Form Cues
- Stay low, lean into it
- Drive through the whole foot
- Keep core braced
- Take short, powerful steps
Common Mistakes to Avoid
- Standing too upright
- Taking too long strides
- Not leaning enough
- Pushing with arms instead of legs
Safety Information
Usually very knee-friendly. Great conditioning alternative to running.
Progressions
Heavier weight, longer distance, add pulls
Regressions
Lighter weight, shorter distance
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.