Exercise library
Sled Pull
The sled pull develops the posterior chain, grip and back strength by dragging a loaded sled toward you hand-over-hand with a rope.
MachineLegsIntermediate
- Equipment
- Machine
- Focus
- Legs
- Level
- Intermediate
- Suggested sets
- Pull for distance, e.g. 4 × 12.5 m or 2–4 lengths.
- Muscles worked
- QuadsUpper backBicepsHamstrings
How to do it
- 1Set up low and braced, holding the rope with both hands.
- 2Sit your hips back and pull the rope toward you powerfully.
- 3Pull hand-over-hand, staying low as the sled comes in.
- 4Keep tension on the rope so the sled never fully stops.
- 5Reset and repeat until the sled covers the full distance.
Tips & tricks
- Use your legs and bodyweight, not just your arms and back.
- Keep a flat back and braced core throughout.
- Quick, rhythmic hand-over-hand pulls keep the sled moving.
Common mistakes
- Rounding your back and yanking with the arms only.
- Standing too tall and losing leverage.
- Letting the sled stall between pulls.
