{"id":395548,"date":"2026-04-16T09:10:19","date_gmt":"2026-04-16T13:10:19","guid":{"rendered":"https:\/\/www.puregym.com\/us?p=395548"},"modified":"2026-04-16T09:11:37","modified_gmt":"2026-04-16T13:11:37","slug":"hyrox-sled-pull","status":"publish","type":"post","link":"https:\/\/www.puregym.com\/us\/blog\/hyrox-sled-pull","title":{"rendered":"Hyrox Sled Pull"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h1 class=\"post-title mt-3 mb-3\">HYROX Sled Pull Guide<\/h1>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1707293032671{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;25pax&#8221;][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1776319701025{background-image: url(https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2026\/04\/Hyrox-Sled-Pull-Guide_NB.jpg?id=395550) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;580px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]Thinking about trying a\u00a0Hyrox event\u00a0this year? Whether you&#8217;ve already signed up or are trying to learn more about this global fitness race, we&#8217;ve got you covered.<\/p>\n<p>In this article, we dive into the mighty sled pull, one of the eight functional\u00a0fitness stations in a Hyrox race.<\/p>\n<p>PureGym Personal Trainer and Hyrox athlete Darian Galloway is here with everything you need to know, from training strategies to the best two sled pull techniques, so you can pull that sled like a pro.<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;.vc_custom_1776319740199{margin-right: 10px !important;}&#8221;]<\/p>\n<h2>What Is the Sled Pull in HYROX?<\/h2>\n<p>Hyrox fitness events include 8 x 1000m runs, with a different fitness station after each run. Station number 3 is the sled pull, where athletes must pull a weighted sled for 50m.<\/p>\n<p>Pacing is a key element of Hyrox success. By the time you reach the sled pull, you\u2019ll have already completed 3 sets of 1000m run, 1000m on the ski erg, and a 50m sled push, and you\u2019ll have 5 more runs and fitness stations to do after.<\/p>\n<p>When training for Hyrox, it\u2019s important to factor this in when training for each station.<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>What Weight Is the Sled Pull in HYROX?<\/h2>\n<p>The Hyrox sled weight is 103kg for men and 78kg for women. In a mixed\u00a0doubles Hyrox competition, the weight is 103kg. These weights include the sled itself.<\/p>\n<p>When training for Hyrox, build up to this weight over time rather than jumping straight in. This will allow you to perfect your technique and build stabilizing strength before tackling the full competition weight, helping to minimize risk of injury.<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>What Makes Hyrox Sled Pull So Challenging?<\/h2>\n<p>The sled pull is a test of fitness, stamina, and upper body strength, while also requiring core stability and leg power. It&#8217;s a challenging exercise which is made more difficult due to fatigue from the previous Hyrox stations.<\/p>\n<p>The key to success lies in managing your energy and technique throughout the pull, and that starts with good training.<\/p>\n<p>&#8220;In PureGym, you&#8217;ll find the sled usually around the functional area,&#8221; explains Darian. &#8220;To set up, grab a rope, place a knot into it, put that over the sled and secure it into place with a weight plate on top.&#8221;<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>Muscles Worked During Sled Pull Hyrox<\/h2>\n<p>The sled pull is a full body exercise that also works the cardiovascular system. While it might look like an upper body exercise, it engages the following:<\/p>\n<ul>\n<li><strong>Upper body::<\/strong>\u00a0lats, biceps, forearms, and shoulders<\/li>\n<li><strong>Core::<\/strong>\u00a0rectus abdominis, obliques, and lower back<\/li>\n<li><strong>Lower body::<\/strong>\u00a0quadriceps, hamstrings, and glutes<\/li>\n<li><strong>Grip strength:<\/strong>\u00a0forearm flexors and extensors<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>What Are the Two Best Techniques for Hyrox Sled Pull<\/h2>\n<p>Darian explains there are two techniques for the sled pull: the walking back technique and the upper body technique. Both techniques are valid, so try them out to find which suits you best. The walking back technique allows you to generate more leg power, but if you&#8217;re stronger in your upper body you might prefer the static pull.<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>Walking Back Technique:<\/h2>\n<ol>\n<li>Grab the rope with both hands, keeping your back flat.<\/li>\n<li>Brace your core throughout the movement to protect your lower back.<\/li>\n<li>Stand within a 1m square, using this as your walk back area.<\/li>\n<li>Use leg power to walk backwards, pulling the sled with you.<\/li>\n<li>Drop the rope briefly between pulls and walk forward to the front of your area.<\/li>\n<li>Reset your position and repeat until you complete the distance<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>Upper Body Focus Technique:<\/h2>\n<ol>\n<li>Step over the rope so it is between your feet.<\/li>\n<li>Keep your core tight throughout the movement.<\/li>\n<li>With bent legs, pull the sled with a hand-over-hand action.<\/li>\n<li>Maintain consistent tension on the rope.<\/li>\n<li>Keep your back flat and core engaged.<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>How to Build a Hyrox Training Plan with Sled Pull<\/h2>\n<p>A good Hyrox training plan will include all elements of the event, and should incorporate general strength and endurance exercises as well as practicing the Hyrox specific stations.<\/p>\n<p>Here are some tips to help when training your sled pull:<\/p>\n<ul>\n<li>Start by trying both techniques and deciding which you prefer.<\/li>\n<li>Focus on perfecting the form at a lighter weight, then building up the load.<\/li>\n<li>Practice doing both lighter loads at speed and heavier loads.<\/li>\n<li>Strengthen grip, upper body, and lower body muscles in separate training sessions.<\/li>\n<li>Practice the sled pull when you are fatigued to mimic Hyrox conditions.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>10 Best Training Exercises to Improve Your Sled Pull<\/h2>\n<p>Darian&#8217;s favourite approach for improving your sled pull involves focusing on strengthening the legs and upper body, as well as strengthening the core. Below are her top ten exercises to help with these areas &#8212; try incorporating these into your workouts 2-3 times each week.<\/p>\n<ul>\n<li><strong>Bent-over rows:<\/strong>\u00a0builds pulling strength<\/li>\n<li><strong>Conventional deadlifts:<\/strong>\u00a0develops posterior chain power<\/li>\n<li><strong>Farmer&#8217;s walks:<\/strong>\u00a0improves grip endurance<\/li>\n<li><strong>Planks:<\/strong>\u00a0strengthens core stability<\/li>\n<li><strong>Romanian deadlifts:<\/strong>\u00a0enhances hip hinge pattern<\/li>\n<li><strong>Face pulls:<\/strong>\u00a0targets upper back and rear delts<\/li>\n<li><strong>Knee raises:<\/strong>\u00a0develops core strength<\/li>\n<li><strong>Walking lunges:<\/strong>\u00a0builds leg strength for the walking back technique<\/li>\n<li><strong>Cable pulls:<\/strong>\u00a0mimics the pulling motion<\/li>\n<li><strong>Lighter sled pulls:<\/strong>\u00a0to work on technique<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>Dos and Don\u2019ts For Hyrox Sled Pull<\/h2>\n<p>As you build up to heavier sled pull weights, keep focusing on the basics so you don&#8217;t lose power or risk injury. When you hit the Hyrox competition floor, the atmosphere and adrenaline will take over &#8212; so make sure great technique is second nature!<\/p>\n<ul>\n<li>Don&#8217;t neglect core engagement during the pull<\/li>\n<li>Do maintain a flat spine (don&#8217;t round your back)<\/li>\n<li>Don&#8217;t pull too quickly and sacrificing form<\/li>\n<li>Do breath consistently throughout the movement<\/li>\n<li>Don&#8217;t rely on momentum to move the sled<\/li>\n<li>Do get used to pulling with controlled strength<\/li>\n<li>Don&#8217;t start training with heavy sled weights<\/li>\n<li>Do reset between pulls when needed<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1775646245044{background-color: #d1e2e3 !important;}&#8221;][vc_column][vc_column_text css=&#8221;.vc_custom_1776320290940{padding-right: 30px !important;padding-bottom: 30px !important;padding-left: 30px !important;}&#8221;]<\/p>\n<h2>FAQs About Hyrox Sled Pull<\/h2>\n<h3>How often should I practice the sled pull?<\/h3>\n<p>Start with 1-2 sessions per week, focusing on technique before increasing load\/weight or frequency.<\/p>\n<h3>Should I always use competition weight in training?<\/h3>\n<p>No, vary the weight based on your training goals and current fitness. Use lighter weights for technique work and heavier for strength building<\/p>\n<h3>How can I improve my grip strength for the sled pull?<\/h3>\n<p>Include exercises like farmers walks and dead hangs in your training routine to build grip strength in hands and forearms.<\/p>\n<h3>What should I do if my gym doesn&#8217;t have a sled?<\/h3>\n<p>Focus on exercises that mimic the movement pattern, such as cable pulls and rows, while working on overall strength and conditioning.<\/p>\n<h3>Is the walking back technique better than the static pull?<\/h3>\n<p>Both techniques for sled pull are valid &#8211; the best choice depends on your strengths and what feels most efficient for you.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Power through the HYROX sled pull with confidence. Learn proper technique, pacing strategies, and key tips to help you stay strong and in control from start to finish.<\/p>\n","protected":false},"author":49,"featured_media":395550,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1110],"tags":[],"class_list":["post-395548","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/395548","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/users\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/comments?post=395548"}],"version-history":[{"count":4,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/395548\/revisions"}],"predecessor-version":[{"id":395593,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/395548\/revisions\/395593"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media\/395550"}],"wp:attachment":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media?parent=395548"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/categories?post=395548"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/tags?post=395548"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}