If you’re getting ready to take on a Hyrox Training competition, one of the key events you’ll need to conquer is the sled push. This challenging move can make or break your performance, so it’s essential to train properly.
In this post, I’m going to give you an actionable training plan focused on building the strength and technique needed to push that sled effectively. Whether you’re wondering about the Hyrox sled push weight, or simply trying to understand how much does a Hyrox sled weigh, I’ve got you covered with the answers and tips you need to prepare. Let’s get started!
Understanding the Hyrox Sled Push
The Hyrox sled push is a core part of the Hyrox fitness race, a global event that tests endurance and strength across multiple exercises. The sled push involves pushing a weighted sled across a set distance, and the weights used can vary depending on your gender.
- For men, the sled weighs about 210 kg (462 lbs).
- For women, the sled weighs around 150 kg (330 lbs).
These weights are split into smaller sections, so while they’re challenging, they are manageable with the right training.
But, it’s not just about pushing heavy weights—proper technique is just as important. Getting the form right can make a massive difference, allowing you to push more efficiently, saving your energy for the rest of the race.
What is a Sledge Push, and Why is it Important?
Before we get into the specifics of training, it’s important to clarify the sledge push versus the sled push. The two terms are often used interchangeably, but there is a difference in some contexts.
Generally, a sledge push refers to a push of any weighted sled or similar equipment. In Hyrox, however, the sleds are specifically designed for the competition, which are a little heavier and more challenging to move than typical gym sleds.
The sled push Hyrox weight will always be a key part of the equation. Understanding how to push these heavier sleds in a way that minimises fatigue and maximises performance is crucial. That’s where training comes in. By preparing with the right plan, you’ll be in the best position to tackle the sled with confidence.
The Hyrox Sled Push Weight: Men vs. Women
One of the most common questions I get from clients is: “What is the Hyrox men’s sled push weight?” Well, as mentioned earlier, the sled weighs 210 kg for men. On the other hand, Hyrox women’s sled push weight is 150 kg. It’s important to note that the weight of the sled is a significant challenge in Hyrox, and these weights can feel different depending on your strength and fitness level.
How to Train for the Hyrox Sled Push
Now that you’ve got a solid understanding of the sled push, let’s jump into how you can train for it. I’m going to walk you through a beginner’s training plan that covers technique, strength, and conditioning to get you race-ready.
1. Focus on Building Leg Strength
The sled push is a full-body movement, but the legs do most of the work. Your quads, hamstrings, glutes, and calves need to be strong and conditioned to handle the load. Here’s how to start building leg strength:
- Squats: Squats are a great foundational movement for the sled push. Whether you’re doing bodyweight squats or adding weight, focusing on building strength in your quads and glutes will help you generate more power.
- Lunges: Lunges help improve balance, stability, and leg strength, which are all essential for pushing the sled. Add weights as you progress for extra resistance.
- Leg Press: A leg press machine can simulate the action of pushing the sled and is a great way to build strength in your legs.
In addition to strengthening your legs, it’s important to focus on your core. Your core plays a key role in maintaining good posture and preventing injury while pushing the sled. Add exercises like planks, Russian twists, and leg raises to your training plan.
2. Train with the Sled
Once you’ve got a base level of strength, you’ll want to start pushing an actual sled to get used to the movement and the Hyrox sled weights. Here’s how to progress:
- Start Light: Begin by pushing a sled with lighter weights to learn the proper technique.
- Gradually Increase the Weight: As your strength and technique improve, you can start adding more weight to the sled, working your way up to the full Hyrox sled push weight.
- Interval Training: The Hyrox event is a test of both strength and endurance, so it’s important to work on your stamina as well. Incorporate interval training with the sled push, pushing the sled for short, intense bursts, followed by brief rest periods.
3. Improve Your Technique
Proper technique is key to pushing the sled effectively. Here are a few tips for getting it right:
- Stay Low: The lower you are, the more force you can generate with your legs. Bend your knees and keep your hips lower than your shoulders for maximum power.
- Grip: Keep your hands firm on the sled handles. A strong grip helps transfer the power from your legs into the sled.
- Leg Drive: Focus on driving with your legs rather than your back or upper body. The more you push with your legs, the less strain you’ll put on your back and shoulders.
- Breathing: Don’t forget to breathe! It sounds simple, but proper breathing can help you stay focused and prevent fatigue. Breathe steadily throughout the push.
4. Train for the Sled Pull (Bonus Tip)
While the sled push is the primary challenge, many Hyrox events also include a sled pull, where you pull a weighted sled towards you. The technique is different, and it’s essential to add this to your training.
Focus on building your back, arms, and grip strength for the sled pull, and practice pulling with a rope or using a sled attachment.
5. Combine with Conditioning Workouts
Strength alone won’t be enough to tackle the sled push Hyrox weight. You’ll need to work on your cardiovascular endurance and overall conditioning.
Try incorporating high-intensity interval training (HIIT) into your routine to improve your stamina and recovery between pushes. Combine running, rowing, and cycling with your sled training to build your cardiovascular fitness.
Example Training Week for Hyrox Sled Push
Here’s an example of a weekly training plan to prepare for the sled push Hyrox weight:
- Monday: Leg strength (Squats, lunges, and leg press) + core work
- Tuesday: Sled push with light weight, technique practice
- Wednesday: Conditioning workout (HIIT, running, rowing)
- Thursday: Rest or active recovery (light cardio or stretching)
- Friday: Sled push with heavier weights + sled pull practice
- Saturday: Full-body conditioning workout
- Sunday: Rest or active recovery
Ready to Train for Hyrox?
If you’re serious about competing in Hyrox, you need more than just a training plan. You need personalised guidance and expert support to help you reach your goals.
That’s where I come in. As a UK-based professional personal trainer, I offer Personal training, Sports performance coaching, and Online live coaching that will help you build strength, improve technique, and boost your performance in the sled push and beyond.
Whether you’re just starting or you’re ready to take your training to the next level, I can help you get there. Visit my website to learn more about human performance testing, personal training, and how we can work together to prepare you for Hyrox. Let’s take the next step towards achieving your fitness goals today!
FAQ’s
How much does a Hyrox sled weigh?
The weight of a Hyrox sled varies depending on the gender category. For men, it weighs 210 kg, while for women, it’s 150 kg.
How do I improve my Hyrox sled push weight?
To improve your performance with the sled push, focus on strengthening your legs, building your core, and practising proper technique. Gradually increase the weight and add interval training to build both strength and endurance.
What’s the difference between a sled push and a sledge push?
A sled push in a Hyrox competition refers to pushing a specific weighted sled designed for the event. A sledge push is a more general term that can apply to any sled push but is often used in training to refer to pushing weighted equipment.
