Sled Pull
Strength
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The Sled Pull is a strongman-style conditioning exercise where you attach a rope or strap to a loaded sled and pull it toward you hand-over-hand or by walking backward, building explosive posterior-chain power and grip endurance. It primarily targets the quads, glutes, and back, while engaging the core and grip for stability throughout the pull. Ideal for athletes in sports like football or wrestling, it enhances posterior chain strength, speed, and work capacity; it requires a loaded strongman sled and a pull rope or set of straps attached to it.
How to Perform Sled Pull
- 1Attach a length of rope or a set of straps to the front of a loaded strongman sled, and stand facing the sled with the rope laid out in front of you.
- 2Hinge at your hips to bend forward, keeping your back flat, and grasp the rope with both hands, alternating an overhand/underhand grip if pulling hand-over-hand.
- 3Engage your core and squeeze your glutes to brace before the pull.
- 4Inhale deeply, then exhale as you drive through your heels, pulling the rope hand-over-hand to draw the sled toward you — or, for a walking pull, loop the rope/harness around your body and step backward, extending your knees and hips with each step.
- 5Keep your torso upright and shoulders back as you pull, exhaling forcefully on each powerful pull or step.
- 6Continue pulling in a steady rhythm until the sled reaches you (or for the desired distance if walking it back), maintaining a strong pulling posture throughout.
- 7Reset the rope and repeat for the desired number of pulls.
- 8Key form tips: Keep your chest up and back neutral to avoid rounding; drive the pull with your glutes, quads, and back, not just your arms. Common mistakes: Leaning too far forward or letting the rope go slack between pulls, which strains the spine and wastes effort.