Sled Pull
- Intermediate
- Hybrid race
- Functional
- Gym
The sled pull drags the sled by leaning back on straps or rope with a flat back and a braced core. Walking backward while driving through the heels trains the upper back, lats and hamstrings as a posterior-chain pull. Intermediate lifters use it for distance in the gym, hybrid races or functional training, usually as a finisher.
- Muscles
- Upper back, Lats, Hamstrings
- Equipment
- Sled
- Logged as
- Distance
How to
- Face the sled holding the straps or rope, arms long.
- Lean back with a flat back and braced core.
- Walk backward, driving through your heels.
- Keep the strap taut for the full distance.
Form cues
- Keep your arms long and let your back pull.
- Drive through your heels with every step.
- Keep your shoulders down, away from your ears.
Common mistakes
- Back rounds forward under the lean. Keep your spine flat from hips to head.
- Arms do the pulling instead of the legs. Keep your arms long and drive with your legs.
- Strap goes slack between steps. Keep steady tension on the strap throughout.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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