Longtime TODAY Show anchor Al Roker recently showcased his fitness journey on social media, featuring a full-body exercise known as the sled push. This workout involves pushing a specialized piece of gym equipment, often with added weights, across the floor. Fitness experts widely recommend sled pushes for their comprehensive benefits, making them a popular sight in many commercial gyms.

Sled pushes are precisely what they sound like: an exercise where you push, or sometimes pull, a sled, typically with resistance added via weights. Emily Hernandez, MS, EP-C, a certified exercise physiologist with Orlando Health, describes them as a dynamic, full-body exercise due to the significant force required to move the equipment. While commonly found in indoor turf areas of commercial gyms, workout sleds can also be purchased for home use if space permits. For those without access to a sled, Hernandez suggests achieving a similar movement by pushing heavy objects like sandbags or weighted backpacks across a grassy surface.

The benefits of incorporating sled pushes into a fitness regimen are extensive. As a powerful form of resistance training, sled pushes effectively activate major muscles in the legs, including the calves, quadriceps, hamstrings, and glutes. Simultaneously, bracing the abdominals and back muscles helps stabilize and engage the core. This lower-body strength development is crucial for supporting stability, balance, and coordination, particularly as one ages. Hernandez also notes that sled pushes translate well to movements encountered in sports and daily life. Furthermore, research indicates that resistance training focused on the legs, such as sled pushes, may help alleviate joint pain and improve function for individuals suffering from knee and hip osteoarthritis.

Beyond muscle development, sled pushes also offer significant cardiovascular advantages. Sean McGuinness, CP, a personal trainer based in Sydney, Australia, explains that adding weight to the sled can elevate and sustain the heart rate over longer distances, thereby building cardiovascular endurance. Regular dynamic exercise that consistently raises the heart rate has been shown to improve circulation and reduce the long-term risk of conditions like heart disease, stroke, and high blood pressure. Another key benefit is workout variety. Sled pushes can target similar muscle groups as more common exercises like running or squats, but by introducing a different movement, they can help break routine monotony and increase motivation, making individuals more likely to adhere to their fitness goals.

Despite their many advantages, it's important to approach sled pushes with proper form to minimize injury risk, which is generally low, according to McGuinness. Hernandez provides key recommendations for safe execution: maintaining a straight spine and lifted chest, engaging core muscles throughout the exercise, avoiding rounding of the shoulders and lower spine, and starting with lighter weights before gradually increasing resistance. Potential drawbacks include the availability and cost of equipment; some gyms may not have sleds, and home models can exceed $200. Individuals with pre-existing heart conditions, high blood pressure, or previous injuries to the spine, calf, or Achilles tendon should exercise caution and consult a medical professional or certified personal trainer before attempting sled pushes.

The optimal frequency and weight for sled pushes depend on individual fitness goals. For those aiming to build muscle mass and strength, Hernandez advises using heavier weights over shorter distances, approximately 10 to 15 yards. This should be performed for four to six sets, with a rest period of 1 to 3 minutes between each set. To improve speed and agility, the focus shifts to lighter weights, faster pushes, and longer distances, roughly 15 to 25 yards, completing five to ten sets with shorter rests of 30 seconds to 2 minutes. Beginners are encouraged to start with lighter weights and maintain a steady, lower-intensity pace, gradually increasing the intensity as their fitness improves.