Sweatlas
MovementsHyrox® Station

Sled Pull

Also known as: Rope Sled Pull · Weighted Sled Pull

A loaded sled dragged toward you hand-over-hand along a rope, from within a marked box, over four 12.5 m lengths for 50 m total. It heavily loads the back, grip and legs.

Sled PullHyrox® Station
The standard

A valid effort pulls the sled fully across each 12.5 m line four times while the racer stays inside the designated pull box.

In the race

Station 3 of 8, after the third 1 km run, over 50 m (4 x 12.5 m). Load includes the sled: Hyrox® Open women 78 kg, Hyrox Open men 103 kg, Hyrox Pro women 103 kg, Hyrox Pro men 153 kg. In Doubles, one partner pulls at a time with switches allowed between lengths.

How to do it
  1. 01Set a strong base with feet braced and hips back, keeping a tall, supported spine.
  2. 02Reach out, grab the rope, and pull hand-over-hand with your body weight, not just your arms.
  3. 03Drive your elbows past your ribs and use short, powerful pulls to keep the sled moving.
  4. 04Feed the rope behind you and reset your grip quickly to avoid dead spots.
  5. 05Walk out to reset the rope for the next length, then repeat until all 50 m are complete.
Common faults
  • · Pulling with straight, tense arms instead of leaning back and using the whole body.
  • · Standing upright with no hip hinge, losing leverage on the rope.
  • · Letting the rope pile up and fumbling the grip on each reset.
  • · Stepping outside the marked pull zone, which can incur a penalty.
Scaling & progressions
  • · Lighten the sled and drill clean hand-over-hand mechanics before loading up.
  • · Build pulling strength with heavy rows, rope pulls and deadlifts.
  • · Train grip endurance with farmer holds and dead hangs so the rope doesn't fail you.
  • · Practise seated or standing rope-to-sled pulls to groove the rhythm.
Coaching tips
  • · Sit your weight back into the rope so your legs and back share the load with your grip.
  • · Keep the sled moving continuously; restarting a dead-stopped heavy sled is costly.
  • · Manage the rope so it feeds cleanly and never tangles around your feet.
Related movements
Sled Push
Farmers Carry
If this movement is giving you grief
Groin and adductor pain
Hamstring pain and strain
Elbow pain from grip work
All movementsNiggle indexBenchmark workoutsHyrox® result card

HYROX® is a registered trademark of its owner; it is used here nominatively to describe the race and its stations. Sweatlas is not affiliated with or endorsed by HYROX®.

Sweatlas: Your Hybrid Training Map

Sled Pull

A loaded sled dragged toward you hand-over-hand along a rope, from within a marked box, over four 12.5 m lengths for 50 m total. It heavily loads the back, grip and legs.

Standard: A valid effort pulls the sled fully across each 12.5 m line four times while the racer stays inside the designated pull box.

In the race: Station 3 of 8, after the third 1 km run, over 50 m (4 x 12.5 m). Load includes the sled: Hyrox® Open women 78 kg (170 lb), Hyrox Open men 103 kg (225 lb), Hyrox Pro women 103 kg (225 lb), Hyrox Pro men 153 kg (335 lb). In Doubles, one partner pulls at a time with switches allowed between lengths.

How to do the Sled Pull

  1. Set a strong base with feet braced and hips back, keeping a tall, supported spine.
  2. Reach out, grab the rope, and pull hand-over-hand with your body weight, not just your arms.
  3. Drive your elbows past your ribs and use short, powerful pulls to keep the sled moving.
  4. Feed the rope behind you and reset your grip quickly to avoid dead spots.
  5. Walk out to reset the rope for the next length, then repeat until all 50 m are complete.

Common faults

Scaling & progressions