Truck Pull
Strength
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The Truck Pull is a strongman conditioning exercise where you grip a heavy-duty pull rope or harness strap attached to a truck, sled, or other loaded vehicle and drag it forward across a set distance, building explosive power and total-body conditioning. It primarily targets the quads and glutes for the driving leg action while engaging the hamstrings, calves, core, and upper body (grip, back, shoulders) to maintain tension on the rope. Ideal for strongman competitors and athletes in football or other power sports, it requires a rope or harness attached to a weighted vehicle or sled and open space to pull it across.
How to Perform Truck Pull
- 1Attach a pull rope or waist/shoulder harness securely to the truck's tow point or a loaded sled, and lay the rope out straight in the direction you'll pull.
- 2Stand facing the load with feet shoulder-width apart, grip the rope firmly with both hands (or clip in the harness), and take up the slack until you feel tension.
- 3Hinge at your hips slightly, bend your knees into a quarter-squat position, and lean your torso forward at roughly a 45-degree angle, keeping your back flat and chest up.
- 4Inhale deeply, then exhale as you drive through your heels, extending your knees and hips to take a powerful step forward, pulling the rope hand-over-hand or driving the harness strap taut.
- 5Continue stepping and pulling in a steady rhythm, keeping the rope or harness under constant tension so the load keeps moving.
- 6Squeeze your glutes and quads with each drive step, maintaining a braced core and neutral spine throughout the pull.
- 7Continue for the prescribed distance or time, then reset your grip/harness and repeat for additional sets.
- 8Key form tips: Keep your back neutral to avoid rounding—imagine a string pulling your head up. Drive with your legs, not just your arms, and keep the rope or harness taut rather than yanking it. Common mistakes: Arching the lower back, letting the load stall and jerking it to restart, or leaning too far forward and losing balance.