Sled Pull

The ultimate posterior chain builder — develops pulling power, grip strength, and conditioning with zero eccentric damage for high-frequency training

⚡ Quick Reference

Aspect	Details
Pattern	Pull (Horizontal)
Primary Muscles	Hamstrings, Glutes, Upper Back
Secondary Muscles	Lats, Traps, Forearms
Equipment	Weighted sled with rope/strap
Difficulty	⭐ Beginner (to learn), scales infinitely
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Sled loading: Add appropriate weight plates
Rope attachment: Secure rope or strap to sled (typically 10-20 feet)
Grip: Firm grip on rope, hands shoulder-width or narrower
Body position: Lean back slightly, rope taut
Stance: Staggered or shoulder-width, knees slightly bent
Posture: Chest up, shoulders back, core braced
Starting tension: Take slack out of rope before first pull

Pull Method Options

Method	Technique	Emphasis	Best For
Hand-Over-Hand	Pull rope in alternating hand pulls	Upper back, grip	Conditioning
Backward Walk	Hold rope, walk backward	Hamstrings, glutes	Strength
Lateral Pull	Side shuffle while pulling	Lateral stability	Variation

Setup Cue

"Lean back into the rope, chest up, ready to pull like you're in tug-of-war"

🔄 Execution

The Movement

🔝 Starting Position
🔄 Pulling (Hand-Over-Hand)
🚶 Backward Walk Pull
🔚 Completion

What's happening: Loaded position with tension on rope

Rope in hands, arms extended forward
Body leaning back slightly (10-20°)
Knees bent, weight on heels
Core braced, chest up
Rope taut, no slack

Feel: Tension through entire posterior chain, ready to pull

Key Cues

Primary Cues

"Chest up, lean back" — maintain posture
"Constant tension" — no slack in the rope
"Pull with your back" — not just arms
"Short steps backward" — stay balanced

Distance/Load Guide

Goal	Load	Distance	Rest	Method
Power	Heavy	10-20m	2-3 min	Hand-over-hand
Strength	Moderate-Heavy	20-40m	90-120s	Either method
Conditioning	Light-Moderate	40-100m+	60-90s	Hand-over-hand
Grip Endurance	Moderate	30-50m	60s	Continuous pull

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Upper Back (Rhomboids, Rear Delts)	Pulling rope, scapular retraction	`█████████░` 85%
Hamstrings	Hip extension, backward movement	`████████░░` 75%
Glutes	Hip extension, stability	`███████░░░` 70%

Secondary Muscles

Muscle	Action	Activation
Lats	Pulling motion, shoulder extension	`███████░░░` 70%
Forearms/Grip	Holding rope continuously	`████████░░` 75%
Traps	Scapular stability	`██████░░░░` 65%

Stabilizers

Muscle	Role
Core	Maintains upright posture against pull
Erector Spinae	Keeps spine neutral during pull
Calves	Balance and backward movement

Unique Benefit

Sled pulls train the entire posterior chain in one movement — upper back pulling, lower back stabilizing, glutes and hamstrings driving backward. Plus zero eccentric damage means you can train them frequently.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rounding upper back	Shoulders slump forward	Reduces back activation, poor posture	Chest up, shoulders back
Pulling with arms only	Biceps do all the work	Not training intended muscles	Engage back first, arms second
Slack in rope	Rope goes loose between pulls	Loss of tension, inefficient	Constant tension, no slack
Standing too upright	No backward lean	Less mechanical advantage	Lean back 10-20°
Too heavy to move	Sled won't budge	Frustration, form breakdown	Start lighter

Most Common Error

Pulling with arms instead of back — this becomes a bicep curl instead of a back exercise. Initiate every pull with shoulder blade retraction.

Self-Check Checklist

🔀 Variations

By Pull Method

Hand-Over-Hand
Backward Walk
Lateral Pull

Variation	How	Emphasis
Hand-Over-Hand	Alternating hand pulls	Upper back, grip endurance

Most common and versatile variation.

Variation	How	Emphasis
Backward Walk	Hold rope, walk backward	Hamstrings, glutes, isometric back

Variation	How	Emphasis
Lateral Pull	Side shuffle while pulling	Lateral stability, variation

By Training Goal

Target	Variation	Change
Upper Back	Hand-over-hand, lighter load	Focus on pulling mechanics
Posterior Chain	Backward walk, heavy load	Hamstrings and glutes
Grip	Continuous hand-over-hand	No setting rope down
Conditioning	Light-moderate, long distance	Sustained effort

📊 Programming

Distance/Load by Goal

Goal	Sets	Distance	Load	Rest	Notes
Power	6-8	10-20m	Heavy	2-3 min	Explosive pulls
Strength	4-6	20-40m	Moderate-Heavy	90-120s	Controlled tempo
Conditioning	6-12	40-100m	Light-Moderate	60-90s	Continuous work
Grip	3-5	30-50m	Moderate	60-90s	No setting rope down

Workout Placement

Program Type	Placement	Rationale
Upper body day	Finisher	Back and grip burnout
Lower body day	Accessory	Posterior chain work
Conditioning day	Primary	Energy system focus
Full-body day	Supplementary	Total body conditioning

Progression Scheme

How to Progress

Start with light load (25-50 lbs). When you can pull smoothly for target distance with constant tension, add 10-25 lbs. Quality pulls over ego weight.

Sample Protocols

Upper Back Focus: 6 x 30m, moderate load, hand-over-hand, 90s rest Posterior Chain: 5 x 40m, heavy load, backward walk, 2 min rest Conditioning: 8 x 50m, light load, hand-over-hand, 60s rest

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Very light load (25 lbs)	Complete beginner
Shorter distance (15-20m)	Building base

Progressions (Harder)

Exercise	When Ready
Heavier loads	Current weight is smooth
Longer distances	Conditioning focus
Lateral pulls	Want variation

Alternatives

Alternative	When to Use
Sled Push	Pushing emphasis instead
Sled Drag	Different pulling angle
Rowing variations	Similar pulling pattern
Face Pulls	Upper back isolation

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back issues	Maintaining posture under load	Lighter loads, focus on form
Shoulder pain	Pulling motion stress	Reduce load, check shoulder position
Poor grip strength	Dropping rope, loss of control	Use straps or lighter load
Balance issues	Backward movement	Shorter steps, lighter load

Stop Immediately If

Sharp pain in lower back during pull
Shoulder pain during pulling motion
Dizziness from backward movement
Grip failure imminent

Safe Loading Guidelines

First time: Start with 25-50 lbs maximum
Learn hand-over-hand technique before loading heavy
Always have clear path behind you
Check rope/strap for wear before each session

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension (backward movement)	Moderate	🟡 Moderate
Shoulder	Extension, retraction	Full pulling ROM	🟡 Moderate
Elbow	Flexion/extension	Full	🟢 Low
Knee	Slight flexion	Minimal	🟢 Low

Shoulder-Friendly Tips

Keep shoulders packed and down (not shrugged). If shoulders hurt, reduce load and focus on pulling with scapular retraction first.

❓ Common Questions

What's better — hand-over-hand or backward walk?

Depends on goal. Hand-over-hand emphasizes upper back and grip. Backward walk emphasizes hamstrings and glutes. Use both.

How much weight should I start with?

Start with 25-50 lbs to learn the movement. Once technique is solid, you can load up significantly — many people can pull 2-3x what they can push.

Can I do sled pulls and sled pushes in the same workout?

Absolutely. They complement each other perfectly — push emphasizes quads, pull emphasizes hamstrings and back.

My grip gives out before my back — what do I do?

Use lifting straps for longer sets, or view it as grip training and use lighter loads. Both are valid approaches.

Is sled pull good for rowing strength?

Yes. The hand-over-hand pulling motion is excellent for developing rowing-specific back strength and endurance.

📚 Sources

Biomechanics & Training:

Kawamori, N., et al. (2014). Sled training adaptations — Tier A
Alcaraz, P.E., et al. (2014). Resisted sprint training — Tier A

Programming:

Westside Barbell sled protocols — Tier C
DeFranco sled training — Tier B

For Mo

When to recommend this exercise:

User wants posterior chain development
User needs upper back strengthening
User wants grip endurance training
User has access to a sled
User wants conditioning without eccentric damage

Who should NOT do this exercise:

Acute low back injury
Acute shoulder injury
Severe balance issues (backward movement risky)

Key coaching cues to emphasize:

"Chest up, lean back slightly"
"Pull with your back, not your arms"
"Keep the rope tight — no slack"

Common issues to watch for in user feedback:

"My arms are exhausted" → Pulling with biceps instead of back
"The rope keeps going slack" → Not maintaining constant tension
"My back is rounding" → Too heavy, or not bracing core

Programming guidance:

Beginners: 4-6 x 20-30m, light load, hand-over-hand, 90s rest
Intermediate: 5-8 x 30-50m, moderate load, mix methods
Advanced: Heavy loads for strength, light loads for conditioning
Frequency: 2-4x per week (zero eccentric = fast recovery)
Pair with sled push for complete leg training

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Pull Method Options​

🔄 Execution​

The Movement​

Key Cues​

Distance/Load Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Pull Method​

By Training Goal​

📊 Programming​

Distance/Load by Goal​

Workout Placement​

Progression Scheme​

Sample Protocols​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safe Loading Guidelines​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​