Sled Push For Leg Strength and Power

The sled push can be used to develop leg strength and power. It's can also be used from a Postural Restoration perspective to experience alternating cycles of compression and decompression through the ground, hip, and thorax.
Hey there, my name is Neal Hallinan.
The purpose of this channel is to help people understand and resolve chronic muscular and joint pain, primarily through the discipline of Postural Restoration.
As someone who lived with chronic pain for many years of my life, I know how debilitating and isolating it can be. But I also know it can be resolved.
I hold the following credentials:
Postural Restoration Trained (PRT)
Strength and Conditioning Coach (CSCS)
Licensed Massage Therapist (LMT)
Amateur Historian (AH, my own self-designation)
I live and work in the great state of New Jersey, USA.
I offer one-on-one training and some online consultations via Zoom. The information can be found here:
pritrainer.com/on-line-consul...
/ neal_hallinan
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Subscribe to my channel here: / @nealhallinan
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For an example of typical exercises for a beginner program, you can look here:
pritrainer.com/pri-left-aic-r...
Please note, this is quite generic and not sufficient for everybody!

[@vacafuega]

Yesss Neal workout content!! Thank you :D

[@olafbuu]

thank you for the video. I do sled work (push and pull) 2-3 times a week, will try to include more full foot cycle and sensing alternating compression.

[@87alock]

Love sled pushes and drags. I do them twice a week at the gym

[@dawncarter7963]

My physical therapist has me doing these. I hadn't done it for a long time I just started last week pushing 50 lbs with my feet like you are doing because I it's not comfortable for me to push with my toes. I saw a different therapist last week and he added 20 more lbs. But I noticed in his therapy notes he mentioned "mild improvement in gait mechanics acutely with emphasis on hip extension during standing hip flexor stretch and sled push" whatever that is supposed to mean. I had a total hip replacement surgery 6 months ago. I have a trandelenburg gait they are working on trying to correct and also nor able to do single leg balance without holding on to something and working on strengthening muscles everywhere. I do have spine issue and other body mechanic issues that would take to long to tell about. I hope my regular therapist doesn't make me start pushing through my toes when doing sled push. I know she is working on my quad strength now but the sled push makes my arms and shoulders and wrist sore afterwards.

[@kanatmirza8034]

I'll try tomorrow 💥

[@mrmeeseeks2634]

I have been doing a lot of experimenting in the gym and I have found you can do almost anything with a neutral spine and make it more pri friendly. I watch this guy called Mike Van Wyck. I learned a lot from him cause his training (even tho he probably doesn't know what pri is) seems really pri friendly and the way he teaches movement is lot more natural, maintaining a neutral spine, etc..

[@MargyTaylor]

Neal, This is a great integration exercise. Can you suggest alternative ways to do those movements without the large, weighted sled that few of us doing home PRI exercise programs would have? I've always liked the Standing Supported Left Glute Push exercise that Ron Hruska shared with the public during early Covid days. That one just begs for forward motion and alternation and your sled exercise accomplishes that so well. I may discover a gardening task that involves pushing similar to the exercise you demonstrate. Another action that comes to mind is pushing a car to start it - nobody does that anymore - today's cars always start.

[@honkhonk1555]

Use a lawnmower, and put a couple of dumbbells on the deck if you need it to be a bit heavier.

[@MKrnic7]

Thank you very much for your content Neal! Could you do any video on calves and their importance in everyday and sport movements? Also some exercises for 'waking up' calves in a body that isn't used to using them naturally and intuitively...

[@NealHallinan]

Hmmm….I’d really have to think about that. In general, most people are already overusing their calves because they lost stability of their pelvis. So someone may not be using their calves naturally, but it’s not the fault of the calves, it’s because of what’s happening at the pelvis, ribcage, and neck.

[@MKrnic7]

@@NealHallinan Thank you very much for the reply! I thought it may have to do with 17 years of playing ice hockey where my ankles were 'locked' in every movement and I also noticed that many hockey players have weak and underdeveloped calves as well.. But I have also noticed irregularities in my pelvis, neck and rib cage so maybe it could be the actual cause. Thank you once again for your content!

[@heathercerkan9492]

I’ve started doing this with my clients !

[@NealHallinan]

Oh, nice. Using full “heel, arch, big toe” cycle?

[@rootbeernineteen135]

These applied PRI videos are really helpful. I’d be curious to hear your approach to rowing!

[@NealHallinan]

What type of rowing?

[@rootbeernineteen135]

@@NealHallinan really just any standard rowing machine you'd see at a gym.

[@michaelrex9462]

I would recommend the lunge exercise as well. It helped me quickly with my neck pain

[@kneesovertoesguy-yr6jl]

Why

[@NealHallinan]

I have a really long video about lunging…a few months back.

[@honkhonk1555]

@@NealHallinan I can’t seem to find it. Can you please link me when you have the time friend?

[@mrmeeseeks2634]

Quick unrelated question, I was thinking of buying one of those device that's supposed to help restore your neck curve. The one that you just rest your neck on that's like a concaved pillow. Do you think that's helpful or it wouldn't really do anything?

[@rogerthat9869]

Is there any point in doing PRI exercises if your PRI therapist hasn’t checked whether you need a splint or certain prism glasses? I’m waiting for custom orthotics to be made then I will see him again but in the mean time he gave me a few exercises to do which I feel are pointless and a waste of time without the other two sensory inputs?

[@100bbailey]

I'm curious about your thoughts on barefoot-style shoes. I've seen your videos recommending other style shoes but the whole mind-body connection and protection of the ground is surely better with thinner soles with zero drops. What are your thoughts on the benefits or problems with doing these exercises literally barefoot or wearing barefoot shoes both for the exercise and all the time?

[@trenthm]

Awesome! Thank you! Any thoughts on sled “pulls”?

[@NealHallinan]

I was thinking about that one. My first thought is that it would be pretty good from a PRI perspective.

[@trenthm]

@@NealHallinan thanks. You’re the best, Neal! Love everything you put out on yt and insta

[@adamchmelovsky9941]

Neal when I get left serratus in all on fours when exhaling I try to get left IO by force but than I loose focus on left serratus and fall again in extended position. Should I focus more on strenghtening left serratus and rounding and my left io will automatically kick in when more rounded by left serratus?

[@rangagrips7156]

Would the opposite side e.g left leg right hand only push at the start as heel hits the ground and as the foot rotates to big toe shift the weight to left hand as left foot toe off as right foot heel strike then repeats the process ? Hope that makes sense. Like boxing as you rotate the pelvis the torso follows through e.g pelvis rotates left as right foot pronates and right arm swings through to left. Right side compresses then opens up at full extension.

[@practicallyascientist9971]

I like doing a few rounds on toes for calf work. Should i stop?

[@Foxyte]

Hey Neal, i wrote you an email but maybe you didn’t see it, can we please do an online consultation as it says in your website? I need it so much😁

[@jamietherooster]

What do you think of the suitcase carry exercise for asymmetry and muscular imbalance. Also do you know the name of the palatal expander you used?

[@NealHallinan]

I’d have to think about the suitcase carry. Expanders have different names. It’s removable. That’s its defining feature.

[@adamchmelovsky9941]

Neal when I orient my lower spine/ribcage to left and feel left zoa my left overactive ql turns off, but than my right ql turn on. Its like always where the spine is oriented than on other side my ql turns on.

[@NealHallinan]

You could have an over stretched right iliolumbar ligament. This isn't uncommon and creates lumbar instability. I can't help over YT, but make sure you can feel both hamstrings without hip shifting and you can also try the Wall Supported Reach that I demonstrate in the Fixing Back Pain video from a few months ago. If you can feel both hamstrings and your abs in a non-hip shift position, that may allow for more stabilization.

[@kneesovertoesguy-yr6jl]

I know that muscle building is great for health and longevity but I hate the gym from a PRI perspective... I avoid many sets and overweighting

[@NealHallinan]

To be honest, I don’t really think that strength training, the way that it is currently performed by the general public, is that good for most people.

[@brap97]

Exercising is not the same as training and for some reason general public is being pushed to train. Light exercise to stimulate inactive muscles is very necessary for people that sit a lot imo.