Drive the prowler, do not chase it

Sled Push

Hands on the high or low handles. Lean in. Drive. The sled moves because your legs did. You are not hopping after it like a shopping cart.

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Hunter: I use these when I want hard work without another squat. Short trips. If I have to sprint on my toes, I dumped too much weight. Walk it like you mean it.

Cues

Handles at a height you can brace. Arms long-ish. Chest not collapsed.
Forward lean from the ankles. Body in a line. Do not pike.
Drive the floor. Short to medium steps. Heels can stay involved.
Eyes forward down the lane, not at your shoes.
Stop before you hit the wall. Walk it back or turn. Rest. That is a trip.

Setup

A lane. Plates you can keep walking, not a stall in step two. 4-6 trips. Rest about a minute. High handles vs low. Pick one. If there is no sled, a farmer carry still trains a hard walk. Log that name.

Conditioning that still looks like lifting

This is legs and lungs. Pair it at the end of a lower day, not as a replacement for every squat. Log trips and load. Heart-rate zones are optional. Ugly fast trips are not cardio. They are a bad brace at speed.

Vs a carry

Farmers you hold. Sled you drive. Both are useful. Job-site weeks already have carries. Use the sled when the gym has one and you still have a lane. Do not do both until you fold.

If the floor is rubber and empty

Short rectangle. Same cues. You do not need a 40-yard strip because a football clip had one. A gym lane that does not hit a rack is enough.

Common misses

Bouncy toes. Rounding into a shrimp. Dumping so much weight the sled does not move. Cutting through someone's set. Also: logging a sprint when you walked.

FAQ

High handles or low?

High is more upright. Low is a more aggressive lean. Pick one for a month.

How far?

A gym lane or a counted trip. Repeat that. Do not mix 10 yards and 40 yards in one log.

Log sled pushes in the free Vitality Engine. Load and trips. Same lane next week.

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