HYROX Sled Push: Technique, Weights and the Right Shoes
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The sled push is the second station of every HYROX race, and for many first-timers it is the one that hurts the most. It comes after just 2 km of running and 1,000 m on the SkiErg, so your legs are already warm, but the load is the heaviest thing you will move all day. Push it badly and you lose time here and on the next run.
This guide covers the official weights for every division, the rules that cost people penalty time, the technique cues coaches agree on, the shoes that actually grip, and how to train the push if your gym has no sled.
The short answer: HYROX sled push weights 2026/27
The sled push is 50 metres, split into 4 lengths of 12.5 m. The weights below come from the official HYROX Singles and Doubles rulebooks for season 26/27, and they include the weight of the sled itself.
| Division | Sled push weight (incl. sled) | In pounds (approx.) |
|---|---|---|
| Women (Open) | 102 kg | ~225 lb |
| Men (Open) and Women Pro | 152 kg | ~335 lb |
| Men Pro | 202 kg | ~445 lb |
| Doubles: Women / Men and Mixed / Men Pro | 102 / 152 / 202 kg | ~225 / 335 / 445 lb |
For comparison, the sled pull that comes right after it is lighter: 78 kg (Women), 103 kg (Men and Women Pro) and 153 kg (Men Pro), also including the sled. The full list of weights for all eight stations is in our HYROX WOD guide.
The rules that cost people time
The sled push rules are short, but judges enforce them. These are the points from the 26/27 rulebook that matter on race day:
- Use your assigned lane. A judge gives you a sled lane and you must use that one.
- Start fully behind the white line. Both you and the sled must be completely behind it before you start.
- Stay in your lane. You and the sled must not interfere with a neighbouring lane in any way.
- Pass the line before you turn. The whole sled must cross the 12.5 m mark before you change direction. Turning a few centimetres short is an easy way to collect an infringement.
- Penalties add up. The first infringement is a warning. The second is a 15-second penalty, and every one after that adds another 15 seconds, with no more warnings.
The station is complete when you have done all 4 lengths and the entire sled has passed the final line.
Sled push technique: six cues that save time
1. Get low and lean in
Stand tall and the force goes up into the handles instead of forward into the sled. Lean forward with a braced core and a neutral spine, so your body forms a straight line from head to back foot. Coaches commonly describe this as a strong forward lean with your heels slightly off the floor.
2. Choose your arm position: extended or forearms on the poles
There are two common styles. Arms extended with hands high on the poles lets you see where you are going and suits lighter loads. Forearms on the poles, with your chest closer to the sled, puts more of your body weight into it. In Centr’s HYROX station guide, athlete Jake Williamson says around 90% of the athletes he sees in elite races use their forearms on the bars. Try both in training and use the one that keeps the sled moving for you.
3. Short, fast, powerful steps
Long lunging strides make the sled surge and stall. Short steps driven through the balls of your feet keep the push steady. Think of it as climbing a steep hill, not sprinting.
4. Do not stop in the middle of a length
Getting a heavy sled moving from a standstill takes more effort than keeping it moving. If you need a rest, take it at the end of a length, after the whole sled has crossed the line, not halfway down the lane.
5. Turn quickly at each end
Each length ends with a change of direction: walk around to the other side, set your hands and go. A fast, calm turn is free time. A long pause with your hands on your knees is where time quietly disappears.
6. Pace it for the run that follows
The sled push is station 2 of 8. Going out too hard is one of the common mistakes Centr’s guide lists: you finish the station and then walk the next kilometre. Aim for steady effort across all 4 lengths, and control your breathing in the turns.
Sled push in Doubles
In Doubles, only one partner pushes at a time. The 26/27 Doubles rulebook says the resting partner must walk immediately behind the working partner, and walking in a neighbouring lane counts as an infringement. The weights are in the table above (Mixed Doubles uses 152 kg).
How you split the work is up to you. The Rox Lyfe Doubles guide suggests changing every 6.25 m or 12.5 m, and switching before the working partner slows down badly, to protect both of you for the next run.
Shoes: why grip matters more here than anywhere else
At 152 kg, your shoes are the only thing connecting all that force to the floor. If the outsole slips, your legs work hard and the sled barely moves. That is why the sled push is the station where a pure racing shoe with a soft, rockered sole can let you down, and where a flatter, grippier shoe earns its place.
In our Best HYROX Shoes 2026 guide we compare published lab data. Three shoes stand out for the sleds:
| Shoe | Why it works on the sled | Amazon |
|---|---|---|
| ASICS Gel-Noosa Tri 16 | 0.79 forefoot coefficient of friction in published lab testing, about 61% above average; still a running shoe for the 8 km | Men’s · Women’s |
| Nike Metcon | Flat, firm, stable platform that stops your foot moving under load; our “best for the sleds” pick | Men’s (Metcon 10) · Women’s (Metcon 10) |
| Reebok Nano X5 | Stable cross-trainer and the top pick in our HIIT shoe guide; a good choice if the stations worry you more than the running | Men’s · Women’s |
If you want one shoe for the whole race, the full guide explains the trade-off between running shoes and trainers. Women can go straight to HYROX shoes for women.
How to train the HYROX sled push
If your gym has a sled
Practise at race weight at least a few times before race day, because nothing else feels quite the same. A simple progression:
| Session | What to do | Why |
|---|---|---|
| Race-weight lengths | 4 × 12.5 m at race weight, full rest, focusing on body angle and turns | Learn the feel and the turns |
| Heavy and short | 6–8 × 10 m at above race weight, 90 s rest | Build pushing strength |
| Compromised push | 1 km run, then 4 × 12.5 m at race weight, then 1 km run; repeat 2–3 times | Practise running on tired legs, as in the race |
The third session is the one that matters most close to race day. Our HYROX WOD guide has a full sled-and-run interval workout built this way.
If you have no sled
You can build most of what the sled push needs without one. Exercises coaches commonly use as substitutes:
- Prowler or harness drags on grass or turf, if you can borrow or buy a home sled.
- Trap bar deadlifts and Bulgarian split squats for leg drive (both suggested in Centr’s sled push guide).
- Heavy walking lunges or sandbag walking lunges, which also train the lunge station.
- Wall drives: lean into a wall at your sled angle and march with short, fast steps for 30–45 s. It trains the body position without any equipment.
Then try to get onto a real sled a few times before the race, because the feel changes with the floor and the shoes you wear.
Home sleds on Amazon (and their limits)
Most home sleds are built for grass and turf, not for the carpet used at HYROX events, so they will not feel exactly like race day. Centr, HYROX’s official equipment supplier, does list its official competition sled on Amazon (the frame alone weighs 50 kg). When we checked, it had no customer reviews yet, so we are not recommending it here; it is also a gym-level purchase. These two home options cover different needs:
| Sled | What it does | Amazon |
|---|---|---|
| VEVOR Weight Sled | Two upright handles for pushing, a low handle and a harness for pulling; takes standard 1-inch and 2-inch plates (sold separately) | See it on Amazon |
| Kipika Weight Sled | A drag sled with a harness: good for the sled pull and for drags, but it is not built to be pushed | See it on Amazon |
For everything else you need to train the stations at home, see HYROX Workout Equipment.
Frequently asked questions
How heavy is the HYROX sled push?
In season 26/27 it is 102 kg for Women, 152 kg for Men and Women Pro, and 202 kg for Men Pro. Doubles uses the same three weights by division, and Mixed Doubles uses 152 kg.
Does the HYROX sled push weight include the sled?
Yes. The official rulebooks list every sled weight as “incl. sled”, so the number is the total of the sled plus the plates on it.
How long is the HYROX sled push?
50 metres in total, done as 4 lengths of 12.5 m. The whole sled must pass the 12.5 m line before you change direction.
Can you wear gloves for the sled push?
Gloves are allowed in HYROX; grips are not. Most people do not need gloves for the push, but many like them for the sled pull rope. See Best Gym Gloves for the rules and our picks.
What shoes are best for the HYROX sled push?
A shoe with a grippy outsole and a stable, flat platform. Among the shoes we compare, the ASICS Gel-Noosa Tri 16 has the highest published forefoot grip, and the Nike Metcon is our pick for the sleds. See Best HYROX Shoes 2026.
How do I get better at the sled push without a sled?
Build leg drive with trap bar deadlifts, split squats and heavy walking lunges, practise the body angle with wall drives, and add running straight after leg work. Try to do a few sessions on a real sled before your race.
Related reading: HYROX WOD: 6 workouts · Best HYROX Shoes 2026 · HYROX Workout Equipment · How Long Does It Take to Train for HYROX? · PUMA HYROX Shoes
This is general training information, not medical or personalised coaching advice. Build up load gradually. Sources: HYROX Singles and Doubles Rulebooks, season 26/27; Centr, “HYROX station guides: Sled push”; Rox Lyfe, HYROX Doubles guide; shoe grip data as cited in our Best HYROX Shoes guide. This is a research guide, not a hands-on product test, and we never publish prices. Our method is at How We Test.
Last reviewed: October 6, 2026.
