The Sled Pull complements the Sled Push by emphasising upper-body power and posterior chain engagement. Using a rope or straps, you pull the sled toward you, building strength in the back, arms, and grip while improving work capacity.

In HYROX competitions, athletes face a 50m Sled Pull as one of the signature stations. This movement simulates real-world actions like dragging objects or resisting load, making it highly functional.

To perform, attach a rope to a loaded sled, brace your core, and pull hand-over-hand until it reaches you. Keep the back upright, hips down, and pull powerfully while maintaining rhythm. You can alternate hand-over-hand pulling or step back between pulls for continuous motion.

Sled pulls can be done for distance or time. Heavier loads build strength, lighter ones build endurance. Combined with sled pushes, they deliver unmatched metabolic conditioning.

Common faults include rounding the back or relying solely on the arms. Engage the legs and hips for a full-body pull.