How to Use a Gym Sled Safely

As with any exercise at the gym, using a gym sled is very straightforward; however, there are a few simple points to cover in order to use gym sleds safely in order to maintain use of joints and complete a successful workout.

Table of Contents

Check the Sled and Surface First

Inspect the sled and the floor before you start to load up the sled. Make sure there are no signs of wear and tear to the frame of the sled. Also check the floor is flat and free from any wet patches or debris that could cause you to slip or get injured.

Load Weight Symmetrically

To avoid an unbalanced sled pulling to one side of the gym pulling unevenly on your hips and lower back, it is essential that you load weight up onto the sled symmetrically and securely.

Warm Up the Relevant Muscles

Before using the gym sled, make sure to activate your glutes, hamstrings, and calves before your session using light movements to get the blood flowing to the muscles that will be used in the sled workout. It is very easy to get a strain using a heavy sled on cold muscles.

Push and Pull With Good Posture

Pushing – Keep back straight and use the balls of your feet to push. Pulling – Face the sled and take slow, controlled steps back with each stride. Keep the back straight and avoid hunching the shoulders.

Control Speed and Distance

Start with a light load travelling a short distance (approximately 10m) and gradually increase the load and distance over time. As with all forms of strength training, it is safest to progress slowly and not attempt to do too much in one session.

Know When to Stop

Stop immediately if you experience any discomfort or your form begins to deteriorate. As with all strength training, gym sleds are best experienced with good form and moderate weight pushed over considerable distances. A useful reference for Gym Sleds is https://uk.repfitness.com/collections/gym-sleds/.

Good technique and sensible loading makes the sled one of the most rewarding training tools in a gym.