No sled? No problem. Try these alternatives to get the same training effect.
1. The Dreadmill: The Ultimate Home Gym Sled Push
The Dreadmill is the king of sled push alternatives.
🔥 Why It Works:
✔ Self-powered – No electricity, just pure suffering.
✔ Adjustable weight horns – Load it up to increase resistance.
✔ No turf needed – Perfect for small spaces.
✔ More than just sled pushes – Also great for farmer carries and sprints.
How to use it:
1️⃣ Load up the weight horns.
2️⃣ Lean in and start driving through your legs.
3️⃣ Feel the burn. Question your life. Keep pushing.
It mimics sled pushes perfectly—same mechanics, same pain, no need for a football field.
2. Weighted Treadmill Walks (No Dreadmill? No Problem.)
If you have a regular treadmill, crank up the incline, hold some dumbbells, and start walking.
💡 Bonus Challenge: Turn the treadmill off and push against the belt with your feet. It’s not quite a sled push, but it’ll still humble you.
3. Heavy Farmer Carries
Farmer carries build grip, core, and lower-body strength while making you feel like a beast.
How to do it:
1️⃣ Grab the heaviest dumbbells or kettlebells you own.
2️⃣ Stand tall, engage your core, and start walking.
3️⃣ Keep going until your forearms cry for mercy.
🔥 Dreadmill Upgrade: Carry weights while walking on the Dreadmill for a double dose of suffering.
4. Resistance Band Sled Sprints
A heavy-duty resistance band can create the same leg-burning, quad-destroying effect as a sled push.
How to do it:
1️⃣ Anchor a strong resistance band to a rack or heavy object.
2️⃣ Wrap it around your waist and lean forward.
3️⃣ Sprint against the band’s resistance.
💡 Pro Tip: The thicker the band, the harder it gets. Don’t be fooled by those innocent-looking rubber loops.
5. Plate Pushes (DIY Sled Pushes at Home)
If you have weight plates, you have a budget-friendly sled alternative.
How to do it:
1️⃣ Place a heavy plate on a towel or carpet for smooth sliding.
2️⃣ Get low, hands on the plate, and drive forward.
3️⃣ Pretend you’re pushing a broken-down car up a hill.
🔥 Challenge Mode: Stack more plates for extra resistance.
6. Heavy Wall Drives (No Equipment Needed!)
No sled? No plates? No bands? Push a wall.
How to do it:
1️⃣ Stand at an angle, hands against a solid wall.
2️⃣ Drive your knees up like a sprint while pushing forward.
3️⃣ Repeat until your quads demand a restraining order.
🔥 Add a weighted vest for extra resistance.
Sled Push Alternatives FAQs
What can I use instead of a sled push?
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The Dreadmill (best option)
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Weighted treadmill walks
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Farmer carries
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Resistance band sprints
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Plate pushes
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Wall drives
Can I do sled pushes on a treadmill?
Yes! But only if it’s self-powered (like the Dreadmill). Otherwise, you can push against the belt of a regular treadmill for resistance.
Are sled pushes good for muscle building?
Absolutely. They hit quads, glutes, hamstrings, core, shoulders, and grip strength, all while improving endurance.
How often should I do sled push alternatives?
2-3 times per week for strength, power, or conditioning.
Do sled pushes burn fat?
Oh, 100%. The high-intensity, full-body nature of sled pushes torches calories while building muscle.
Final Thoughts: No Sled? No Problem.
🏠 No space? Use bands, plates, or the Dreadmill.
🏋️ No sled? Try farmer carries, treadmill walks, or wall pushes.
🔥 Want the ultimate home gym option? Get the Dreadmill.
Sled pushes are one of the best exercises for strength, conditioning, and power—and now, you can do them at home without wrecking your floors (or your budget).
