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Sled Pull

Rope-based pulling exercise developing back, arm, and grip strength.

Setup

  1. Attach rope to sled, take stable stance.

Execution

  1. 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.

Regressions

  • Lighter sled, shorter pulls.

Variations

  • Backward walk pulls, alternating grip.

Programming ideas

  • 3×20m pulls;
  • 100m cumulative distance.

Safety

Avoid leaning too far back.

Competition standards

Sled moves full distance.

In depth

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.

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