Whether you’ve done a HYROX race, just observed one, or you’re HYROX curious, you’ve probably seen the people in the races do this underarm hook on the sled to push it forward. It looks powerful, it looks efficient, and you have no idea how to actually get into it.
So today I want to walk you through exactly how to get into that position instead of just pushing your sled with your arms straight out in front of you. And don’t worry if this is totally new to you. I actually didn’t practice this at all before my first HYROX race. All my sled pushing in training had been done the conventional arms-out way. But on race day, I knew this underarm position would be the most efficient and effective way to drive the sled forward.
“The standard arms-out push is fine. I’m strong enough to move the sled that way, so the technique doesn’t really matter.”
🚨 MYTH BUSTED: The underarm hook isn’t a “nice to have.” It changes the physics of how that sled moves. And on race day, that matters a lot.
I know a lot of people find comfort in the standard push, and if that works for you, that works. But getting into this underarm hook position genuinely allows you to drive with your legs and put your center of mass over the sled so your body weight is working WITH you, pushing the sled forward, rather than you pushing up against it.
There are two big reasons this position is worth learning.
KEY POINT: CENTER OF MASS OVER THE SLED
When your arms are straight out in front of you and locked, you’re basically trying to push a heavy object with your shoulders and chest. When you hook underneath the bar with supinated arms and drop your upper body down into it, your center of mass shifts forward over the sled itself. Now your body weight is helping you drive. You’re not just a person pushing a sled. You’re a loaded projectile, moving forward.
The carpet problem:
When you’re pushing the sled with straight arms up high, you’re often inadvertently pushing the sled DOWN into the carpet rather than driving it forward across it. That friction adds up fast. The underarm hook keeps the force horizontal, so the sled actually slides. That’s the difference between gritting through it and gliding through it.
This seems more confusing and complicated than it is. Here’s the step-by-step.
Take your hands and supinate them. If you don’t know what supinate means, think like you’re carrying a bowl of soup with your palms facing up. Then rotate those palms so they face forward into the sled. You’ll end up with a slightly twisted arm position, where your arms are coming in toward your body instead of straight out to the sides. Your palms are flat against the bar, facing forward, and your arms are a little internally rotated.
From there, cup the bar and drive your shoulders INTO the sled. You want to be plateaued a little over the top of it. Your chin might actually rest near the center support bar if your sled has one. The goal is to get your head and your center of mass right over where the plates are stacked on the sled.
A NOTE ON SLED HEIGHT
Different sleds have different heights. The Rogue sled I train on at home is a little wider and set up slightly differently than the sled you’ll see at the HYROX race. Your gym sled might be different too. I’m 5’1, so I have to drive my shoulders down farther to fit under the bar comfortably. If you’re taller, you might not have to drop as low. Play with it. The goal is getting your body weight over the sled, not getting into a specific pose.
Once you’re locked into the position, drive through your quads and glutes, into your feet, into the floor. That’s where the power comes from. Not your arms. Your arms are just the connection point between your body and the sled. The legs do the work.
I’m going to be transparent with you. I practiced this for the first time ever in the warm-up area of my first HYROX race with Coach Trevor from The Lyss Method. Not ideal. But I was so glad I did it, because the difference on race day was massive.
If you’re reading this BEFORE your race, start practicing this in your training now. Even a few reps each week so your body gets used to the position. And if you’re reading this the day of your race, pull this up in the warm-up area, get under the sled, and run through it a few times before you toe the start line. Your future self will thank you.
KEY TAKEAWAY: The underarm hook lets you drive the sled with your body weight and your legs, not wrestle it with your arms. It’s faster, more efficient, and it’s why you see the top racers doing it.
THE BOTTOM LINE
The underarm hook isn’t a flex or a fancy technique for elite racers. It’s how you use physics to your advantage on the sled push. Get your arms twisted in, palms forward, shoulders driving into the bar, and your center of mass over the plates. Then let your legs do the work. Practice it before race day so it feels automatic when you need it.
YOUR ACTION PLAN
Trust me when I say you’ve done the training and you have the strength to crush the sled. The technique is the final 1% that takes you from pushing a sled to moving a sled. Practice the underarm hook, go out there, and have an amazing race day.
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I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!
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