- Sit back into a wide, athletic stance so your hips and legs help every pull.
- Pull hand over hand in long strokes, finishing each one past your hip.
- Grip usually fails before your back does, so train it directly.
- Keep the rope tidy and away from your feet so you do not trip or tangle.
- Level
- Beginner
- Trains
- Lats, Upper back, Biceps, Forearms and grip, Glutes and hamstrings, Core
- Kit
- Sled, Weight plates, Pulling rope, Turf track or smooth floor
What the sled pull trains and why it is worth doing
Hauling a loaded sled towards you with a rope works your lats, upper back, biceps and forearms, while your glutes, hamstrings and core hold a strong hinged position. Like the sled push, there is very little lowering phase, so it builds strength and work capacity without much soreness.
In HYROX it is the third station: 50 m of pulling after your third run. It comes straight after the sled push, so your legs arrive tired and your grip gets tested hard. Outside racing, it is a useful upper-back and grip builder for anyone who spends the day hunched over a desk, and it teaches your legs and back to work as a team.
How to do the sled pull
- Attach the rope to the sled and walk it out until the rope is straight. Stand facing the sled with your feet wider than shoulder-width.
- Sit your hips back and bend your knees into a strong, athletic stance, chest up and back flat. This is your anchor.
- Reach forward with one hand, grip the rope, and pull it back past your hip in one long stroke, adding a small drive from your hips and legs rather than using the arm alone.
- As that hand finishes, the other reaches forward and takes over. Keep the rope moving hand over hand with no pause between strokes.
- Let the rope pile up beside or behind you, out of the way of your feet.
- When the sled reaches you, reset and repeat. In a race, stay inside the marked pulling area and check the current official HYROX rulebook for the exact standards.
Common mistakes
- Arms only. Standing tall and pulling with your biceps burns out your grip and arms fast. Sit back and let your hips and legs contribute.
- Short, choppy pulls. Lots of small grabs waste energy. Reach fully and pull through to your hip.
- Rounding your back. Keep your chest proud and your spine long, particularly when the sled first breaks free and the tension spikes.
- Messy rope. A rope under your feet is a trip hazard. Keep it to one side.
- Stopping to rest. The sled loses momentum and the next pull feels heavier. Slow your stroke rate instead of stopping.
Some people prefer to take a step or two backwards between pulls so their body weight helps. That can work well, as long as you stay within the rules of your event.
Easier and harder versions
To make it easier, strip the load, shorten the distance to 10 or 15 m, and focus on smooth rhythm. You can also build the pulling strength with cable rows and dumbbell rows before tackling a heavy sled.
To make it harder, add weight, pull longer distances, or pull straight after a run or a sled push as you would in a race. A backwards sled drag, walking backwards with straps or a harness, is a related variation that gives the quads a lot of work with little stress on the knees.
How to programme the sled pull
For upper-back and grip strength, do 4 to 6 pulls of 10 to 20 m with a heavy load and around 2 minutes of rest. For race preparation, pull moderate loads over 25 to 50 m and link it to running, for example 4 rounds of a 500 m run, a 25 m push and a 25 m pull.
Once a week is enough for most people, twice if HYROX is your main goal. It fits well at the end of a pulling or back-focused strength session. Because grip is usually the limiter, add some grip strength work such as carries and hangs, and read the sled pull technique guide for HYROX for race-day tactics.
Lycan Strength has a full-length turf sled track, and the HYROX training page explains how members prepare for race day.
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Questions
Is the sled pull harder than the sled push?
Many people find it harder because grip and upper back tire quickly, especially straight after the push. Technique makes a big difference: using your legs takes a lot of load off your arms.
Should I wear gloves for the sled pull?
Gloves can protect your hands from rope burn but some people lose grip feel with them. Try both in training, and check the current HYROX rulebook for what is allowed on race day.
What muscles does the sled pull work?
Mainly the lats, upper back, biceps and forearms, with the glutes, hamstrings and core holding your position throughout.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
