Sled Push Relay | Friends

Quick Intro

Sled Push Relay takes a sled push too long for one hard effort and cuts it into legs. One partner drives the sled to the first marked line. The other partner, waiting there, takes over the handles and drives it to the next line, while the first walks ahead to wait at the line after that. They keep alternating until the sled crosses the finish. The pair’s total time is the score to beat.

The sled push itself, with a low body angle, arms locked and short driving steps, is taught at Sled Push. This guide covers the relay: marking the legs, the takeover, timing and how to split the distance.

What You’ll Need

One sled loaded to a weight both partners can push for a short leg at a hard pace.
A long, flat, clear lane on turf, a track or another surface suited to a sled. Forty to sixty metres works well.
Cones to mark the start, each leg line and the finish.
A timer.

Laying Out the Course

Split the full distance into equal legs, for example four legs of 12 metres on a 48-metre course, and put a cone at each line. With four legs, each partner pushes two, alternating. An odd number of legs means one partner pushes one more leg than the other, which is a simple way to build in a handicap (see below).

Leave a few metres of clear space after the finish for the sled to stop.

How to Play

Agree the load, the number of legs and who pushes first.
The first partner sets up behind the sled at the start. The second waits beside the first leg line, out of the sled’s path.
Start the timer on “go”. The first partner drives the sled to the first line.
They stop pushing as the sled reaches the line and step to the side.
The second partner steps in, takes the handles and drives on to the next line.
Meanwhile, the first partner walks ahead along the side of the lane to the following line, ready to take over.
Keep alternating until the sled crosses the finish. Stop the timer.
Rest fully before the next relay.

The Takeover

A smooth change is quick and safe. The pusher lets the sled come to a stop at the line before stepping away, so the incoming partner is never stepping into a moving sled. The incoming partner waits beside the sled, not in front of it, and grips the handles only once the first partner’s hands are off.

A practice run at a walk, just rehearsing the changes, makes the timed runs much smoother.

Timing and Rules

The clock runs from “go” to the moment the whole sled crosses the finish line.
One pusher at a time. Both partners pushing together during a change does not count.
Each leg ends at its line. Pushing past it to save the next partner some work is fine for a casual run, but for a timed best it breaks the comparison.

Making It Fair

The pair scores together, so the handicap simply shares the effort sensibly. The partner who needs it gets shorter legs. Two ways to do it: move the leg lines so their legs are shorter, or use an odd number of legs and give the extra leg to the stronger partner. Keep the same layout for the whole session so each run can be compared to the last. Training With a Friend covers this kind of shared handicap.

Staying Safe

Open, flat floor for the full length. No obstacles, no one walking across the lane.
Never step in front of the sled. The waiting partner stands beside the line, and the walking partner moves up along the side of the lane.
Let the sled stop before changing.
Full rest between relays. Sled pushing on tired legs leads to a rounded back and a lost body angle.

Common Mistakes

Standing too upright. The body leans forward with the arms long. Standing tall pushes the sled into the floor.
Long reaching steps. Short, quick, powerful steps keep it moving.
Changing while the sled is still moving. It is unsafe and usually slower.
Too heavy a load. If either partner grinds to a crawl on their leg, take weight off.

Fitting It Into a Session

A sled relay is demanding on the legs and the lungs. Place it near the end of a session as a finisher, or as the main conditioning block on a lighter strength day. Two to four relays is plenty. For building the rest of the session, see Building a Partner Session.

Getting Better Over Time

Note the load, the course, the leg split and the best time. Once the times level off, add a plate or add a leg.

Sled Push Race races two sleds side by side.
Two-Person Sled Push has both partners push one sled together.
Farmer’s Carry Relay uses the same relay idea with a pair of dumbbells.
Sled Drag Sprint Race races two sleds dragged behind the runners.

FAQ

How long should each leg be?

Ten to fifteen metres suits most pairs. Short enough that each leg is a hard push, long enough that changes are not constant.

What if we only have a short space?

Push to the end of the space, and have the next partner push the sled back. Count each length as a leg.

How heavy should the sled be?

Heavy enough that a hard push slows you, light enough that the weaker partner keeps moving at a steady pace for their whole leg.

Related to Sled Push, Sled Push Race and Two-Person Sled Push.