推雪橇

A full-body push movement that primarily targets the glutes and legs while challenging the core and conditioning — essential in Hyrox.

💡 Instructions:

1. Stand behind the sled with arms extended, gripping the vertical handles.

2. Lean slightly forward, keeping your back flat and core braced.

3. Drive through the legs and push the sled forward with short, powerful steps.

4. Keep your chest low and hips loaded.

5. Control the sled across the full distance — don’t let it bounce or skid.

⚠️ Common mistakes:

• Hips too high (not engaging the glutes)

• Rounding the lower back

• Taking steps that are too long or inconsistent