Sled Pull

Learn how to do Sled Pull with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 7 Lats GlutesHamstringsBicepsForearms Sled

Sled Pull is a Sled exercise that primarily targets the Lats, with secondary activation of the Glutes, Hamstrings, Biceps, Forearms. It has a MET value of 7, meaning a 70 kg person burns approximately 250 kcal in a 30-minute session.

How to Do Sled Pull

A full-body pulling movement that primarily targets the upper back and arms, while challenging the glutes and core under load, a Hyrox staple.


Instructions:


  1. Stand facing the sled, holding the handles or straps firmly with both hands.

  2. Brace your core and take a slight forward lean.

  3. Pull the sled toward you by stepping backward with small, controlled steps.

  4. Keep arms extended or slightly bent, with tension in the straps at all times.

  5. Continue until the sled crosses the desired distance.


Common mistakes:


  • Letting the arms go slack (no tension)

  • Leaning back too far

  • Rounding the upper back under tension

You're a coach? Sled Pull is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start free trial

Muscles & equipment

Primary muscleLatsSecondary muscleGlutesSecondary muscleHamstringsSecondary muscleBicepsSecondary muscleForearms
EquipmentSled

Calorie Calculator

MET 7
Estimated burn
250 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Sled Pull

Type
Sled exercise
Primary muscle
Lats
Secondary muscles
Glutes, Hamstrings, Biceps, Forearms
MET value
7
Calories (30 min, 70 kg)
≈ 250 cal
Video quality
4K with male and female demonstrations

More Cardio Exercises

Air Bike
MET 8

Air Bike

  • Air Bike
Bike
MET 6

Bike

  • No equipment
Burpee
MET 9

Burpee

  • No equipment
Burpee – Lateral Jump
MET 9

Burpee – Lateral Jump

  • No equipment

FAQ: Sled Pull

What muscles does Sled Pull work?

Sled Pull primarily targets the Lats, with secondary engagement of the Glutes, Hamstrings, Biceps, Forearms.

How do you do Sled Pull correctly?

A full-body pulling movement that primarily targets the upper back and arms, while challenging the glutes and core under load, a Hyrox staple....

Is Sled Pull good for beginners?

Sled Pull has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Sled Pull?

Sled Pull requires: Sled.

What are the benefits of Sled Pull?

Sled Pull strengthens the Lats, engages the Glutes and Hamstrings and Biceps and Forearms, builds functional strength using Sled. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Sled Pull?

Similar exercises to Sled Pull include Bike, Burpee, Burpee – Lateral Jump, Burpee – With Push-Up. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Sled Pull better than Bike?

Both Sled Pull and Bike target the Lats. Sled Pull uses Sled, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bike
MET 6

Bike

  • No equipment
Burpee
MET 9

Burpee

  • No equipment
Burpee – Lateral Jump
MET 9

Burpee – Lateral Jump

  • No equipment
Burpee – With Push-Up
MET 9

Burpee – With Push-Up

  • No equipment
Butt Kicks
MET 5

Butt Kicks

  • No equipment

Add Sled Pull to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features
Try Gymkee Free