Hein Viljoen
Physiotherapy
There is nothing quite like arriving at the sled station with tired legs, only to find the sled has no sympathy for you.
The sled push and sled pull are two of the toughest HYROX stations. They test your strength, grip and endurance, all while your heart rate is high and fatigue is setting in. That is what makes them such a good challenge, and why preparing properly makes such a difference on race day.
Both stations demand your whole body. During the push, most of the power comes from your legs and glutes, while your core keeps you steady and your arms keep you connected to the sled. The pull calls on your grip, forearms, upper back, shoulders, core and legs to work together.
The real challenge is holding that coordination when you're tired. As fatigue builds, your lower back may round, your knees may drift inwards, or your shoulders may start doing more work than they should. Once that happens, the sled feels even heavier and unnecessary strain builds through your muscles and joints.
A common mistake is relying too much on your arms and shoulders. They should keep you connected to the sled, but most of the power should come from your legs and hips.
Lean your whole body forwards rather than bending at the waist, keep your core engaged, and move your shoulders and hips together as one unit. Take short, powerful steps and keep your feet moving when the sled starts to slow. Keep breathing.
Leaning into the sled puts your core under pressure, and as you tire it's easy for your lower back to take over. Brace your stomach gently, without rounding forwards or over-arching your back, and keep breathing normally. Shorter steps help you hold that position — longer strides make it easier to lose control through your hips and lower back.
Your knees will naturally bend and move forwards as you push. That's normal, but the movement should stay steady and controlled. As the load gets heavier or your legs tire, watch that your knees don't collapse inwards. Keep them tracking in the same direction as your toes, and push evenly through both leg.
As fatigue sets in, it's easy to start shrugging your shoulders or locking your elbows to force the sled forwards. This adds tension through your neck and shoulders without making the push any easier.
Keep a firm grip, but keep your neck relaxed and your shoulder blades steady. Your arms should just keep you connected — your legs do the work. If your shoulders burn before your legs do, you're relying too much on your upper body.
The sled pull looks like an arm exercise, but efficient pulling involves far more than your arms.
Start in a strong, balanced stance. Brace your trunk, take up the slack in the rope, and use your legs to move backwards as you pull. A few things to keep in mind:
Your shoulders and grip will naturally work hard, but your arms shouldn't do all the work. Keep your shoulders away from your ears and avoid repeatedly shrugging. Draw your elbows back and let your upper back muscles help, rather than relying only on your hands and forearms.
Keep your wrists in a neutral position — bending them too much increases strain through your hands and forearms. Pull smoothly, and use your legs to move backwards between each pull. If your grip or shoulders fail before your legs do, you're leaning too heavily on your upper body.
The sled will probably never feel easy, especially with tired legs and a racing heart. But good technique helps you move more efficiently and reduces unnecessary strain on your back, knees and shoulders.
Do the hard work during HYROX — we’ll help you with the recovery. Book a session with Hein Viljoen Physiotherapy.
