Sled Pull

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Calves, Glutes, Hamstrings
Equipment Sled
Emphasis Compound
Type Pull

Sled Pull Instructions

  • Attach the harness around your waist. Or, pending available equipment, you may be holding straps with your hands. 
  • Face the sled and make sure there is tension in the rope attached to the sled.
  • Assume a strong athletic stance: knees flexed, hips back, core is brace, chest is up and shoulders back.
  • Slowly back-peddle, keeping tension on the rope at all times.
    • If holding handles, do not yank with your arms.
    • Shoulders stay braced and your arms are levers for your legs pulling the weight back. Arms are fully extended.
    • Don't let your shoulders roll forward. They are pinned back throughout.
  • Maintain postural integrity throughout the exercise. Never slumping or crouching. KEEP THE CORE TIGHT!


  • Start light. This exercise is extremely tasking!
  • Take small steps back, never reaching excessively to cover ground.
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