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.
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 245 calories 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:
Stand facing the sled, holding the handles or straps firmly with both hands.
Brace your core and take a slight forward lean.
Pull the sled toward you by stepping backward with small, controlled steps.
Keep arms extended or slightly bent, with tension in the straps at all times.
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
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Start Free TrialMuscles Worked by Sled Pull
Equipment
- Sled
Calorie Calculator
MET 7Calories = 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)
- ≈ 245 cal
- Video quality
- 4K with male and female demonstrations
More Cardio Exercises
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
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