A lot of push-pull supersets are all about isolating the chest and back, but this sled workout from Don Saladino, NASM, hits both muscle groups while also building core strength, conditioning, and athleticism while torching a ton of calories.
After all, the key to any good sled work is achieving and maintaining total-body tension. Doing so allows your entire body to generate optimal power and work efficiency.
Along with fellow trainer Thiago Carneirinho, Saladino cranks out 25-yard sled pushes and pulls. “Go hard then go home,” Saladino writes in the post with the workout video. “This took less than 10 min.”
For the pushes, make sure you keep your hips below your shoulders; never let your butt be high in the air. Focus on keeping your abs tight and keep slight tension in your shoulder blades. You should also take note that Saladino has his arms outstretched but Carneirinho has his bent with his shoulders in between his hands.
Each tactic has its own merits: Using straight arms will up the ante on your core, triceps, and shoulders. If you have shoulder trouble, though, set up like Carneirinho. Folding your arms by your torso will allow you to move more weight by taking some emphasis off of your tris and delts, and keep the shoulders in a non-overhead position that’s preferential for anyone with shoulder issues.
For the pulls, maintain the same straight-body position, just leaning backward away from the weight with both arms fully outstretched to grip the suspension trainer handles. Keep your ankles flexed; with each stride, push through your heel by explosively extending your hip and knee.
To do the finisher, perform 3 sets of pushes, then 3 sets of pulls, resting for 1 minute between sets. Stick to low-traction hard floors and turf surfaces for the sled.
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