Exercise Facts
| Movement Pattern | Conditioning, Pull |
|---|---|
| Muscle Group | Back, Biceps, Core, Legs |
| Equipment | Sled |
| Environment | Gym, Outdoor |
| Skill Level | Intermediate |
| Series | HYROX Functional Series |
| HYROX Station | Sled Pull |
Overview
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.
Setup (Steps)
Attach rope to sled, take stable stance.
Execution (Steps)
Pull hand-over-hand until sled reaches you.
Coaching Cues
“Stay tall.” “Use hips.” “Strong grip.”
Common Faults & Fixes
Rounded back → upright torso.
Jerky pulls → smooth rhythm.
Programming Ideas
3×20m pulls;
100m cumulative distance.
Variations
Backward walk pulls, alternating grip.
Regressions
Lighter sled, shorter pulls.
Standards & Competition Notes
Sled moves full distance.
Safety Notes
Avoid leaning too far back.
