How to Perform a Sled Pull

Overview

The sled pull marries brute posterior‑chain strength with high‑octane conditioning. Every hand‑over‑hand stroke recruits quads, glutes, hamstrings, lats, and grip while keeping joint stress low thanks to an all‑concentric load. It’s a staple in Hyrox racing and a go‑to for functional fitness athletes who need real‑world power without heavy spinal loading.

As an added bonus, every stride reinforces ankle dorsiflexion and knee tracking, turning the drill into sneaky mobility work. In short, sled pulls deliver full-body power, metabolic conditioning, and joint health with minimal learning curve—exactly what functional fitness demands.

Technique

Lock in these fundamentals before piling on load or distance.

• Anchor & Stance – Attach a 10–15 m rope. Face the sled, feet hip‑width, knees soft, core braced

• Squat‑Lean –. Sit into a quarter‑squat, torso angled back about 15°, heels planted

• Hand‑Over‑Hand Pull – Reach long, grip the rope, drag elbows past ribs to reel the sled toward you.

• Leg‑Drive Finish – Step back explosively as slack appears, extending hips and knees to maintain tension.

• Reset & Repeat – Maintain rope tension until the sled crosses the line—no slack, no wasted motion.

Coaching Cues

Use these quick cues to stay efficient when fatigue hits.

• “Pinch the blades, then row.” Upper‑back engagement means stronger pulls.

• “Lean and push through heels.” Converts lower‑body force into horizontal sled movement.

• “Quick hands.” Short strokes keep cadence high and the sled rolling.

• “Breathe every third pull.” Syncs trunk pressure with rhythm.

• “Eyes up, chest tall.” Prevents rounding and energy leaks.

Common Mistakes

Avoid these pitfalls to keep progress rolling.

• Rounded lower back – Brace abs and set neutral before every set.

• All arms, no legs – Walk back aggressively so legs share the load.

• Slack in the rope – Constant tension ensures each stroke moves the sled.

• Standing upright – Staying low maximizes horizontal force and quad drive.

• Random hand spacing – Mark the rope or count cadence for rhythm.

Variations & Progressions

Scale the movement by tweaking load, distance, or body position.

• Backward Sled Drag (Harness) – Overloads quads with minimal knee stress.

• Seated Rope Sled Pull – Pure upper‑body and grip challenge.

• Alternating Row Sled Pull – Single‑arm rows that hammer anti‑rotation core stability.

• Heavy 10 m Max Effort – Load > body‑weight; develops grind strength.

• Light 50 m Sprint Pull – 30–40 % body‑weight; prioritizes speed and cadence.

Common Rep Schemes

Plug these templates into strength or conditioning blocks.

• Strength Sets: 3–5 × 10–15 m heavy, rest 2–3 min.

• Power Intervals: 6–8 × 20 m light, 60 s rest; focus on velocity.

• Engine Builders: 4 rounds of 30 m pull + 30 s rest; sustain output as heart rate climbs.

• EMOM: 12–15 m pull at the start of each minute for 10–12 min.

• Ascending Ladder: 10 m, 20 m, 30 m pulls, adding load each rung.

Programming Tips

Smart ways to slot sled pulls into the week.

• Use light pulls on recovery days to pump blood without joint wear.

• Alternate sled pull and push intervals to mimic Hyrox race stations.

• Pair with farmer’s carries to shore up grip endurance for longer pulls.

Wrap‑Up

Sled pulls offer joint‑friendly brutality—posterior chain overload, aerobic punch, and a grip that refuses to quit.

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