Sled Row

Pull powerhouse — builds explosive pulling strength and conditioning while developing grip and posterior chain

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⚡ Quick Reference

Aspect	Details
Pattern	Pull (Horizontal) + Carry
Primary Muscles	Lats, Upper Back, Traps
Secondary Muscles	Biceps, Forearms, Glutes
Equipment	Weighted sled with rope/straps
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

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🎯 Setup

Starting Position

1. Sled loading: Add appropriate weight plates to sled
2. Rope attachment: Secure rope or straps to sled (15-30 feet long)
3. Starting position: Stand facing sled, feet shoulder-width
4. Grip: Hold rope with both hands, overhand or neutral grip
5. Body position: Slight hinge at hips, chest up, core braced
6. Tension: Take slack out of rope before pulling

Load Selection

Experience	Load	Purpose
Beginner	25-45 lbs	Learning movement
Intermediate	45-90 lbs	Strength building
Advanced	90-180+ lbs	Max strength/power

Setup Cue

"Athletic stance, chest up, pull the sled to you like you're winning a tug-of-war"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Ready to pull, rope taut

1. Standing facing sled, rope in hands
2. Athletic stance, slight hip hinge
3. Core braced, chest up
4. Arms extended, tension on rope

Feel: Back engaged, ready to pull

💪 Pulling

What's happening: Hand-over-hand pulling sled toward you

1. Pull rope hand-over-hand
2. Drive elbows back, squeeze shoulder blades
3. Keep chest up, maintain hip hinge
4. Walk backwards as needed to maintain position
5. Continuous pulling motion

Tempo: Controlled, rhythmic

Feel: Lats and upper back working hard, grip challenged

🔄 Resetting

What's happening: Walking back to start position

1. Once sled reaches you, walk it back to start
2. Or turn around and push it back
3. Rest as needed between sets

Note: The pull is the work, walking back is active recovery.

Key Cues

Primary Cues

• "Pull with your back, not your arms" — lats and upper back drive the movement
• "Chest up, hips back" — maintain posture
• "Hand over hand" — continuous pulling motion
• "Squeeze your shoulder blades" — full back engagement

Tempo Guide

Goal	Tempo	Example
Strength	Controlled pull	1-2s per pull
Hypertrophy	Steady rhythm	Continuous motion
Conditioning	Fast pull	Max speed pulls

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Pulls sled, drives elbow back	████████░░ 80%
Upper Back	Retracts shoulder blades	████████░░ 75%
Traps	Stabilizes and retracts scapulae	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Biceps	Assists in pulling	██████░░░░ 60%
Forearms/Grip	Grips rope throughout	████████░░ 75%
Glutes	Maintains hip position	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Maintains posture during pull
Hamstrings	Supports hip hinge position

Unique Benefit

Sled rows build incredible grip strength because you must hold the rope for the entire pulling distance. This carries over to all pulling movements.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Pulling with arms only	Biceps do all the work	Misses back development	Drive elbows back, squeeze shoulder blades
Rounding back	Spine flexes under load	Low back strain	Chest up, maintain hip hinge
Standing too upright	Legs don't engage	Less power, more arm pull	Slight hip hinge, athletic stance
Jerking the rope	Explosive yanks	Injury risk, less control	Smooth, controlled pulls
Not walking back	Rope angle gets bad	Poor pulling mechanics	Walk backwards to maintain position

Most Common Error

Pulling with arms instead of back — focus on driving elbows back and squeezing shoulder blades together. The arms are just hooks.

Self-Check Checklist

• Slight hip hinge maintained throughout
• Chest stays up, back doesn't round
• Pulling with back, not just arms
• Walking backwards to maintain rope angle
• Grip stays secure throughout

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Light Load	Use 25-45 lbs only	Learning movement
Band Row	Use resistance band instead	No sled available
Shorter Distance	Pull 10-20 yards only	Building work capacity

Standard

Variation	How	Emphasis
Standard Sled Row	Both hands, hand-over-hand	Balanced back work
High Rope Angle	Rope attachment higher	More trap activation
Low Rope Angle	Rope attachment lower	More lat activation

Harder (Progressions)

Variation	How	When to Use
Heavy Load	90-180+ lbs	Advanced strength
Single-Arm Row	One arm at a time	Anti-rotation challenge
Backwards Walk	Walk backwards while pulling	More leg involvement

By Target

Target	Variation	Change
Upper Traps	High rope pull	Rope attached high
Lats	Low rope pull	Rope attached low
Conditioning	Light, fast pulls	Speed focus
Grip	Fat rope	Thicker rope diameter

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📊 Programming

Distance/Rep Ranges by Goal

Goal	Sets	Distance	Rest	Notes
Strength	4-5	20-40 yards	2-3 min	Heavy load
Hypertrophy	3-4	30-60 yards	90-120s	Moderate load
Conditioning	3-5	60-100+ yards	60-90s	Light-moderate load

Workout Placement

Program Type	Placement	Rationale
Back day	Primary or accessory	Main horizontal pull
Full body	After main lifts	Supplementary pulling
Conditioning	Primary movement	Cardio + strength
Strongman	Event training	Sport-specific

Progression Scheme

How to Progress

Start with a load you can pull for 30-50 yards with good form. When that feels manageable, add weight. Don't sacrifice form for load.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Band Row	No sled available
Light Sled	Building technique

Progressions (Harder)

Exercise	When Ready
Heavy Sled Row	Standard load is easy
Single-Arm Row	Want anti-rotation challenge

Gym Alternatives

Alternative	When to Use
Barbell Row	Traditional gym setting
Cable Row	Constant tension needed

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back issues	Pulling under load	Use lighter weight, focus on form
Shoulder impingement	Overhead pulling angles	Keep rope low
Grip weakness	Rope slipping	Use straps or gloves

Stop Immediately If

• Sharp pain in lower back
• Shoulder pain during pull
• Inability to maintain upright posture

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, horizontal abduction	Full	🟡 Moderate
Elbow	Flexion	Full	🟢 Low
Hip	Slight flexion (hinge)	Partial	🟡 Moderate
Spine	Isometric hold	None	🟡 Moderate

Joint Health

Keep a slight hip hinge to protect the lower back. Don't round or hyperextend the spine.

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❓ Common Questions

How much weight should I start with?

Start with 25-45 lbs to learn the movement. Focus on form first, then add weight gradually.

Should I walk backwards while pulling?

Yes, walking backwards helps maintain a good rope angle and keeps tension consistent throughout the pull.

Can I use this for conditioning?

Absolutely! Lighter loads pulled for longer distances (60-100+ yards) make excellent conditioning work.

How is this different from a regular row?

Sled rows add a dynamic, functional element with continuous tension and incredible grip work. They also don't have an eccentric phase, making them less fatiguing.

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📚 Sources

Biomechanics & Muscle Activation:

• Strongman training literature — Tier B
• ExRx.net — Tier C

Programming:

• Westside Barbell methods — Tier B
• NSCA Essentials — Tier A

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For Mo

When to recommend this exercise:

• User has access to a sled
• User wants to build back and grip strength
• User is doing strongman or functional training
• User wants low-impact conditioning work

Who should NOT do this exercise:

• Acute low back injury → Wait for recovery
• No access to sled → Suggest barbell or dumbbell rows

Key coaching cues to emphasize:

1. "Pull with your back, not your arms"
2. "Chest up, maintain the hip hinge"
3. "Walk backwards to keep good rope angle"

Common issues to watch for in user feedback:

• "My arms get tired" → Cue to use back more, drive elbows back
• "My lower back hurts" → Check posture, reduce load
• "I can't grip the rope" → Suggest straps or chalk

Programming guidance:

• For strength: 4-5 sets of 20-40 yards with heavy load
• For conditioning: 3-5 sets of 60-100 yards with moderate load
• Progress when: Can complete target distance with good form

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Last updated: December 2024