Sled Pull

Setup

1. 01Load the sled and attach a strap or rope with handles.
2. 02Face the sled, grip the handles, and walk back until the strap is taut.
3. 03Sit into a slight squat with the chest up and arms extended.
4. 04Brace the trunk before the first step.

Execution

1. 01Walk backward with short, powerful steps, driving through the whole foot.
2. 02Keep the arms long and let the legs and back do the work on a walking drag.
3. 03For a hand-over-hand pull, sit low and row the rope in alternating pulls instead of stepping.
4. 04Continue for the planned distance, keeping strap tension constant.

Checkpoints

• -The strap stays taut with no jerky slack-and-snap cycles.
• -Knees stay bent so the quads, not the lower back, drive the pull.
• -The chest stays up rather than folding toward the sled.
• -Steps or pulls keep a steady rhythm for the whole distance.

Common mistakes

• -Standing too upright and leaning back on the strap with straight legs.
• -Letting slack build and yanking the sled to restart it.
• -Taking long strides backward and losing balance.
• -Loading so heavy that the sled moves in stalls and lurches.