Load weight plates onto the sled's central posts on a flat turf or rubber surface. Stand behind the sled with feet shoulder-width apart, gripping the high handles firmly while leaning forward at a 45-degree angle with a neutral spine.

1. Bend knees and hips to lower body into athletic stance.
2. Brace core and drive through balls of feet to push sled forward.
3. Take short, powerful steps while extending hips and knees explosively.
4. Keep arms straight as stabilizers without locking elbows.
5. Maintain neutral head and spine position throughout.
6. Continue pushing for set distance or time without stopping.
7. Return to start by walking or resetting sled.