Truck Pull
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The Truck Pull is a dynamic bodyweight strength exercise that simulates dragging a heavy truck or sled across a distance, building explosive power and conditioning. It primarily targets the quads and glutes while engaging the hamstrings, calves, core, and upper body for total-body drive. Ideal for athletes in sports like football or strongman, it enhances pulling strength, posterior chain development, and metabolic endurance with no equipment needed beyond space to perform.
How to Perform Truck Pull
- 1Stand tall with feet shoulder-width apart, core braced, and arms extended in front as if gripping an imaginary truck rope at chest height.
- 2Hinge at your hips slightly, bend your knees into a quarter-squat position, keeping your back flat and chest up.
- 3Lean your torso forward at a 45-degree angle, mimicking pulling a heavy load, with shoulders pulled back and gaze forward.
- 4Inhale deeply, then exhale as you drive through your heels to extend your knees and hips, pulling your arms back powerfully like yanking the rope.
- 5Squeeze your glutes and quads at the top of the pull, standing fully upright with hips fully extended.
- 6Inhale as you controlledly hinge back to the starting leaned position, resisting the "pull" forward.
- 7Repeat for desired reps, maintaining tension in your core throughout.
- 8Key form tips: Keep your back neutral to avoid rounding—imagine a string pulling your head up. Drive with legs, not arms, to target quads and glutes. Common mistake: Arching the lower back; brace core instead.
