Introduction: The Unsung Grip Test
Following the sled push, the HYROX sled pull hits you when your legs are already heavy and your breathing elevated.
It’s not just a strength movement it’s a coordination test linking grip, posture and core stability.
Mastering this station can save up to a minute on your total race time.
“If the sled push is power, the sled pull is patience control the rope, control the race.” — RB100.Fitness
Station Overview
Distance: 50 metres (split into 4×12.5 m segments)
Equipment: Rope-attached sled
Approximate Loads for Season 2025/2026:
- Men Open: 103 kg
- Women Open: 78 kg
- Men Pro: 153 kg
- Women Pro: 103 kg
The sled pull directly follows the push meaning your heart rate is elevated and grip already taxed. Efficiency here protects your remaining race performance.
Technique Fundamentals
1. Set the Base
- Position feet flat with knees bent at roughly 90°.
- Lean slightly back with neutral spine; avoid excessive arching.
- Keep the rope tight no slack before you start the pull.
2. Use Your Legs, Not Just Your Arms
- Drive through the heels and extend hips as you pull.
- Treat each pull like a horizontal deadlift legs, hips, arms in sequence.
- Engage lats to stabilise the shoulders.
3. Hand-Over-Hand Rhythm
- Keep rope contact consistent.
- Pull smoothly with alternating hands, maintaining tension.
- Avoid jerky motions that cause rope bounce and wasted effort.
4. Breathe Through the Pull
Inhale as you reach forward, exhale as you drive back.
Rhythmic breathing keeps core engagement and stabilises posture.
Common Mistakes and Corrections
| Mistake | Effect | Fix |
|---|---|---|
| Standing too upright | Loss of traction and leverage | Lower hips, brace core, lean back slightly |
| Pure arm pulling | Rapid grip fatigue | Drive with legs and hips |
| Slack rope | Jerky momentum | Maintain tension throughout |
| Holding breath | Quick exhaustion | Use controlled exhales per pull |
| No foot stability | Sled slides unevenly | Plant heels, press into floor |
Pacing and Energy Management
- Open Division Target: 50 m in 1:40–2:00
- Pro Division Target: 50 m in 2:00–2:30
- Keep effort at 80–85% to preserve grip for the next run.
- Plan short resets between 12.5 m segments 3–5 deep breaths, shake hands, continue.
Training link: How to Pace Each HYROX Station for Maximum Efficiency
Training for the Sled Pull
Direct Strength Work
- Heavy Rope Pulls: 4×10 m with race load, focus on posture and breathing.
- Partner Resistance Pulls: Attach rope to weighted sled or partner harness.
- Rope Rows: Seated or standing, using thick battle rope for grip endurance.
Accessory Exercises
- Bent-over rows (barbell or sandbag)
- Romanian deadlifts for posterior chain endurance
- Farmer’s carries for grip and posture stability
- Cable face pulls and lat pulldowns for shoulder balance
Integrate these twice weekly in your Build Phase, tapering volume 2–3 weeks before competition.
For full-season progression, see Periodisation for HYROX: Structuring Your Training Year.
Grip Conditioning Tips
Grip fatigue is often the limiter in the sled pull.
Add simple but effective protocols:
- Towel Pull-Ups: Enhances forearm endurance.
- Static Rope Holds: 3×20-second hangs with thick rope.
- Fat Gripz Rows or Deadlifts: Mimics rope diameter under load.
- Rice Bucket Twists: Builds rotational endurance in the forearms.
Transition Strategy
After completing the sled pull, heart rate will spike.
Walk forward for 20–30 m as active recovery before starting the next run.
Focus on breathing control 4-second inhale, 6-second exhale to bring heart rate down.
Linked reading: HYROX Simulation Workouts: Train Like It’s Race Day
Equipment and Surface Considerations
HYROX events standardise sleds and turf, but friction differs between venues.
If training on rubber flooring or outdoors, adjust load to match perceived effort rather than weight.
“Train to feel the drag, not to hit a number it’s about reproducing race intensity, not gym load.” — RB100.Fitness
Integration in Simulation Training
In full simulations, the push-pull combination is the ultimate test.
Try:
1 km run → 50 m sled push → 50 m sled pull → 1 km run
Track combined time and grip fatigue as a benchmark through your training cycle.
For race realism, see HYROX Race Structure Explained: Distances, Stations & Flow.
Summary: Pull with Power and Precision
The sled pull rewards athletes who stay composed.
Strong posture, smart pacing and breathing control turn this station from an energy drain into an advantage.
Refine the movement, build your grip, and you’ll save time and energy for the rest of the course.
“Patience, posture and pull get those right, and the sled will move every time.” — RB100.Fitness
About HYROX Season 2025/2026
- Standardised 8-station race worldwide
- Consistent sled loads per category
- Global leaderboard and qualification pathway
Plan your next race with the RB100 Fitness Racing Events Calendar.
