Sled Push for BJJ
The sled push involves driving a loaded sled across the floor, building leg drive and conditioning with zero eccentric loading. The concentric-only nature means minimal muscle soreness, allowing you to train hard without affecting your BJJ sessions. The forward driving position directly mimics takedown mechanics.
✓ Step-by-Step Instructions
- 1 Load the sled with appropriate weight.
- 2 Grip the handles at chest height and lean into the sled.
- 3 Drive forward with powerful leg strides.
- 4 Keep your body at roughly a 45-degree angle.
- 5 Push for the prescribed distance.
- 6 Walk back to the start for recovery.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
The forward drive position replicates the body angle and leg drive of completing a double-leg takedown. Builds pushing endurance without the muscle soreness that interferes with mat training.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Standing too upright losing leverage
- ⚠ Taking choppy short steps
- ⚠ Not driving through the whole foot
- ⚠ Letting the hips rise above the shoulders
🔄 Variations
- → Heavy sled push
- → Sled sprint
- → Low handle sled push
- → Backward sled drag
Track Your Sled Push Progress
Log your conditioning sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Sled Push help my BJJ game? ▼
The forward drive position replicates the body angle and leg drive of completing a double-leg takedown. Builds pushing endurance without the muscle soreness that interferes with mat training.
What equipment do I need for the Sled Push? ▼
You will need: sled. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Sled Push? ▼
The Sled Push is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity. A proper warm-up is required before performing this exercise.