Sled Pull
The sled pull is the 2nd workout station in every HYROX race. Athletes pull a weighted competition sled 50 metres toward them using a rope, hand over hand. Open Men pull 103 kg total and Open Women pull 78 kg total.
Definition
The sled pull is the 2nd workout station in every HYROX® race. Immediately after the second 1 km run, athletes must pull a weighted competition sled 50 metres toward them using a rope, hand over hand. Unlike the sled push, where athletes drive the sled away from their body, the sled pull demands grip endurance, posterior-chain strength, and a strategic pulling rhythm.
The Open Men's sled weighs 103 kg total (sled plus plates) and Open Women's weighs 78 kg. A heavy-duty rope is attached to the sled, and athletes anchor themselves at the far end and haul it in. The station rewards those who can sustain a powerful arm-over-arm cadence without losing tension on the rope.
Technique & Form
Start by picking up the rope with both hands and sitting back into a low, stable stance - feet wider than shoulder width, knees bent, hips below shoulder level. This low centre of gravity prevents you from being pulled forward by the sled's weight.
Pull hand over hand in a steady rhythm: reach forward with one hand, grip the rope, then pull it past your hip while the opposite hand reaches for the next section. Keep elbows close to the body and drive each pull through the lats and biceps.
Breathing: Exhale on each pull, inhale on each reach. Rhythmic breathing prevents early fatigue.
Common mistakes:
- Standing too upright, which reduces leverage and forces the arms to do all the work
- Pulling with short, jerky motions instead of long, smooth strokes
- Allowing slack in the rope between pulls, which wastes time re-tensioning
- Neglecting leg drive - the legs should brace and push against the floor to anchor each pull
Muscles Worked
Primary:
- Latissimus dorsi
- Biceps
- Forearms (grip strength)
- Rear deltoids
Secondary:
- Quadriceps (bracing)
- Glutes
- Core (anti-extension and rotation stability)
- Rhomboids and trapezius
- Erector spinae
Competition Standards
| Division | Sled Total Weight | Distance |
|---|---|---|
| Open Men | 103 kg | 50 m |
| Open Women | 78 kg | 50 m |
| Pro Men | 153 kg | 50 m |
| Pro Women | 103 kg | 50 m |
Training Tips
If you have access to a sled and rope, practise 6-8 pulls of the full 50 m distance at competition weight with 90-second rest intervals. Perform this session once per week.
Without a sled, barbell deadlifts at moderate weight (60-70 % 1 RM) for sets of 8-12 build the posterior-chain endurance required. Pair them with sled drags or heavy cable rows for pulling-specific conditioning.
Grip endurance is often the limiting factor. Add 2-3 sets of dead hangs (30-60 seconds) and towel pull-ups to your weekly programme. Our athletes who train grip consistently report 15-20 % faster sled pull times within 8 weeks.
Recommended weekly frequency: 1 dedicated sled pull session, 2 upper-body pull sessions, and 2-3 grip-specific finishers.
Exercise Alternatives
- Primary: Sled Pull
- Sled Drag - simulates the hip-hinge and bracing position of the sled pull
- Barbell Deadlift - develops the posterior-chain foundation for heavy pulls
- Sumo Deadlift - wide stance mirrors the anchoring position used during the rope pull
- Trap Bar Deadlift - lower-back-friendly alternative that builds total pulling strength
HYROX® Race Impact
The sled pull appears as Station 2, right after the sled push. Together, the two sled stations form the heaviest back-to-back workload in the race. Athletes who burn out on the sled push often suffer a cascading time loss on the sled pull. Based on our race data, a poor sled pull can add 90-120 seconds to an athlete's overall time.
Grip failure is the single biggest race-day risk at this station. Once the forearms fatigue, pulling cadence drops sharply. The best strategy is to find a sustainable rhythm early and maintain it rather than starting at maximum effort.
FAQ
What is the difference between the sled push and sled pull in HYROX®? The sled push requires athletes to drive the sled away from them using leg power. The sled pull requires athletes to haul the sled toward them using a rope, hand over hand. The pull uses lighter loads but demands greater grip and upper-body endurance.
How can I improve my HYROX® sled pull time? Focus on grip endurance (dead hangs, towel pull-ups), posterior-chain strength (deadlifts, sled drags), and a consistent hand-over-hand rhythm. Practise at race weight at least once per week.
What weight is the HYROX® sled pull? Open Men pull 103 kg total and Open Women pull 78 kg total. Pro Men pull 153 kg and Pro Women pull 103 kg.
Build race-ready sled pull strength with ROXBASE - our app programmes exercise alternatives, tracks your station splits, and adapts your training as race day approaches.
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