The sled pull is an exercise in which a loaded sled is pulled with the help of a rope or a direct grip. The exercise challenges the entire body, especially the back muscles, core and leg and arm muscles.
Exercise
Sled Pull
Hyrox
Type: Universal
Equipment: Gewichtsschlitten
Tutorial
1
Make sure that the rope is securely attached to the sled. Position yourself in a stable stance with your knees slightly bent and feet shoulder-width apart.
2
Grip the rope with both hands. The hands should alternately grip one above the other (hand over hand technique) or parallel, depending on the pulling technique. Your upper body should be tilted slightly backwards while your back remains straight.
3
Pull the rope powerfully towards you by bending your arms and bringing your hands close to your body. Use your back muscles and keep your torso stable.
4
After each pull, take a step back to maintain the tension. Keep your knees slightly bent and shift your weight backwards in a controlled manner.
5
Work rhythmically by pulling with your arms, bringing the rope loosely within reach and following with your body. Avoid pulling with your arms only. Use your legs and torso for additional strength.
6
Repeat the moves until the sled has covered the specified distance. Make sure that the movement is controlled right to the end.
Tip
Maintain an upright posture, even if you lean back slightly to make it easier to pull.
Keep your back straight and avoid curves in the spine.
Grip the rope firmly, but without tensing up.
Keep the tension constant and avoid jerky movements to prevent loss of strength and injury.
Use a combination of legs, arms and torso. This full-body movement allows you to generate more power and work faster.
Muscle groups
Primary
Whole body
Secondary
—
Tertiary
—
Equipment
Weight sled
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