hyrox sled push tips to go faster in your next hyrox race // hyrox training tips
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The 50m sled push is the 2nd functional exercise station at HYROX and here at five technique tips to help you in your next race.
The Hip & grip or pivot & push technique (favoured by many of the sports elite athletes) are two different variations for how and where we position our bodies on the sled push, I try to train both and have alternated between them on the 12.5m lengths during HYROX races.
For the hip and grip technique our hands are positioned higher on the sled bars, our spine is aligned in a neutral position and the force is transferred through the legs, hip, core and arms to drive the sled forward.
The Pivot & push technique Involves a strong hinge and pivot from the hips, where you will position your head and upper body right over and into the centre of the sled. Here you are using your arms are hooks around the sled poles, and driving through the legs and shoulder, up, over and through the sled. It is important with this technique not to position your body to high or hands to low that are end up digging the front on sled into the carpet, which is wasted energy that could be propelling the sled forward.
For both these techniques bracing and breathing are two critical things to work on in your training ahead of your HYROX race.
Bracing through your core is what is going to allow you to most effectively transfer force through your legs, hips and upper body to get that sled moving. The Mcgill big 3 drills, which I’ve provided more detail on in the video description are great to building a strong core and ability to brace effectively through the mid-section of the body on the sled push.
Your ability to keep breathing while bracing to maintain oxygen flow to your legs through the sled push is essential to aid removal of lactic build up that will occur during this exercise. Practice your ability and efficiently inhale and exhale whilst pushing the sled.
Remember to Weight and break. Training to push a weight in excess of what you will in your race, is a sure-fire way to ensure you and your body are not surprised by the weight come race day.
The carpet used at hyrox races can tend to feel slower and harder than the artificial felt you will tend to come across in gyms during your training, which is another reason why it is helpful to have trained at a higher weight.
Taking short breaks during your sled push training and during the race whether this be at the half way point of induvial lengths or at the end of each 12.5m push is important to allow your body those few extra second to start clearing that lactic build up, your legs will thank you for this come the next 1km run, where they are less likely to feel like jelly if you’ve managed to give them a few extra seconds recovery during the exercise station itself.
There are 7 other exercise stations at hyrox and for tips to go faster on those, checkout these videos next. • HYROX exercise station...