3 Ways to Improve Your Time in the Sled Push in HYROX

If you've ever hit the final station of a HYROX race — lungs on fire, legs screaming, sweat blurring your vision — you know how challenging the sled push can be. The sled is a beast that combines strength, power, and technique. Getting it right can be the difference between a good time and a great time. Here are 3 tips that can drastically improve your sled push:
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1. Strengthen Your Lower Body and Core
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The sled push is all about power, and the foundation for power lies in your legs and core. Training these muscle groups will make the sled feel lighter and give you more drive.

Why It Matters:
Your legs are the driving force of the sled push, and your core keeps everything stable. Strengthening both will allow you to push with more power and less fatigue.

How to Train:

• Legs: Squats, lunges, and sled pulls. Focus on building explosive strength.
• Core: Planks, leg raises, and Russian twists. A strong core ensures you stay steady during the push.

2. Focus on the Right Technique
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Poor form can waste energy and slow you down. When you're pushing the sled, keep your body in the right position for maximum efficiency.

Proper Form:

• Body Angle: Keep a low body angle with your chest almost parallel to the ground. This helps you engage the right muscles.
• Hand Position: Your hands should be gripping the sled at shoulder width, with your elbows slightly bent, ready to push with your whole body.

Pro Tip: During training, practice pushing the sled with both short bursts of power and steady, consistent force to improve endurance.
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3. Maintain Consistent Pace
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A slow and steady pace can be more effective than going all-out from the start. Instead of burning yourself out, aim for a consistent rhythm that you can maintain throughout the entire push.

Why It Works:
Consistent pacing prevents early fatigue and allows you to conserve energy for the final stretch of the race.

How to Train:

• Interval Training: Alternate between fast bursts and slower-paced pushes.
• Tempo Pacing: Practice pushing the sled for longer periods at a steady pace.

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