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Sled Pull 5s · no sound

Sled Pull

A rope-driven sled drag where the hips extend hard to start the pull and the arms finish it.

Primary muscle
Glutes, Quads
Equipment
Machine
Difficulty
Beginner
Movement
Pull
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How to do it

  1. Attach a rope to the sled and load the sled with the weight you can move smoothly.
  2. Stand facing the sled with the rope taut and your feet in a wide, stable stance.
  3. Sit back into a partial squat and hold the rope with straight arms and a braced trunk.
  4. Extend your hips and knees sharply to start the sled moving.
  5. Pull the rope in hand over hand as the hip drive carries the load toward you.
  6. Reset your stance and repeat for the prescribed distance, time, or rounds.

Common mistakes

  • Pulling with the arms only, which stalls the sled and turns a leg drill into a grip test.
  • Rounding the lower back to reach the rope, which loads the spine at the worst angle.
  • Standing too upright, so there is no hip drive left to start the sled moving.
  • Loading the sled so heavily that it moves in jerks and the stance breaks down.

Muscles worked

Primary
GlutesQuads
Secondary
AbsCalvesHamstringsLats

Same movement, other equipment

Barbell Muscle Snatch Intermediate Barbell Muscle Snatch Abs Barbell Barbell Power Snatch Intermediate Barbell Power Snatch Abs Barbell Barbell Snatch Advanced Barbell Snatch Abs Barbell

Similar exercises

Elliptical Beginner Elliptical Glutes Machine Incline Treadmill Walk Beginner Incline Treadmill Walk Glutes Machine Machine Leg Press Beginner Machine Leg Press Glutes Machine Stair Climber Intermediate Stair Climber Glutes Machine Tempo Run Intermediate Tempo Run Calves Machine

Good to know

What muscles does the Sled Pull work?
Mainly the glutes and quads. It also works the abs, calves, hamstrings and lats.
What equipment do you need for the Sled Pull?
It uses a machine. Without it, the Barbell Muscle Snatch and the Barbell Power Snatch train the same muscles the same way.
Is the Sled Pull good for beginners?
GymVim rates it beginner.

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