What Is the 50m Sled Push in Hyrox?

The 50m sled push is the second station athletes encounter during a Hyrox race. In this challenging event, participants must push a weighted sled across a designated 50-metre track, testing both their strength and endurance.

How the 50m Sled Push Works

Participants must push a specially designed sled loaded with weight plates along a straight 50-metre course. The sled is typically equipped with vertical handles that athletes grip firmly as they drive the sled forward. This station combines elements of strength, power, and muscular endurance, making it one of the most physically demanding portions of the Hyrox race.

Sled Weights by Category

The amount of weight loaded onto the sled varies significantly depending on the participant’s race category, including factors such as gender, age group, and competition level (open or pro). These weights are standardized to ensure fairness and consistency across all competitions.

For a detailed breakdown of sled weights across various Hyrox categories, check out our comprehensive guide:

• How Much Does the Sled Weigh in Hyrox?

Muscles Targeted

The sled push primarily engages the following muscle groups:

• Quadriceps – These muscles at the front of the thigh are heavily involved as you drive forward.
• Hamstrings – Located at the back of your thighs, your hamstrings help stabilize your movement and generate forward momentum.
• Glutes – These powerful muscles play a crucial role in producing force and maintaining stability throughout the push.
• Calves – They assist in driving power through your legs, especially during explosive movements.

In addition to these primary muscles, the sled push also engages your core muscles, shoulders, and arms as they help stabilize the sled and maintain balance during movement.

Training Tips for the 50m Sled Push

To excel in the sled push portion of the Hyrox competition, consider incorporating the following into your training routine:

Strength Training

Focus on building lower body strength with exercises such as:

• Squats (front squats, back squats, and goblet squats) – 500 Squats a Day Challenge
• Deadlifts (standard and Romanian variations)
• Lunges (walking, reverse, and weighted variations)
• Hip Thrusts (to specifically target gluteal strength)

Cardiovascular Conditioning

Endurance is critical for successfully navigating the sled push. Enhance your cardiovascular fitness with:

• Running (intervals and steady-state runs) – Generate a Running Plan
• Rowing (for muscular endurance and cardiovascular capacity)
• High-intensity interval training (HIIT)

Specific Sled Training

The best way to prepare for the sled push is by training with an actual sled. Practice by:

• Gradually increasing sled weights during your sessions.
• Varying distances and sets to simulate race conditions.
• Incorporating timed intervals to build strength under fatigue.

By combining targeted strength exercises, cardiovascular training, and sled-specific drills, you’ll be fully prepared to dominate the 50m sled push in your next Hyrox event.