Sled Rope Pull

Also known as: Sled Pull, Hand-over-Hand Sled Pull, Rope Sled Pull

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Body Part: Back

Description

Attach a rope securely to a loaded sled and stand facing it with feet shoulder-width apart. Brace your core, keep your chest tall, and pull the rope hand-over-hand in a controlled motion, drawing the sled toward you. Keep your feet planted and your knees bent throughout.

How to Perform

Load the sled with an appropriate amount of weight and attach a secure training rope to the sled’s front attachment point.
Stand facing the sled with your feet about shoulder-width apart, holding the rope firmly with both hands and keeping enough distance to maintain tension in the rope.
Brace your core, keep your chest lifted, and bend your knees slightly into an athletic stance with a neutral spine.
Pull the rope toward you with one hand, then reach forward with the other and continue alternating.
After each pull, reach forward under control to take another grip on the rope while maintaining a stable torso and avoiding excessive rounding of the lower back.
Continue pulling hand over hand until the sled reaches you, keeping the rope taut and using smooth, powerful pulls rather than jerking the load.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Set the sled on a clear lane and make sure the rope is fully extended, untangled, and securely attached before starting.
Keep the rope close to your body as you pull to maintain leverage and reduce unnecessary strain on the shoulders.
Brace your core and exhale gradually during the pull, especially when moving a heavier sled.
Choose gloves only if needed for rope friction, but make sure they do not reduce your grip or control of the rope.
To progress, increase the sled load, distance, rope thickness, or pulling speed gradually while preserving clean technique.

Common Mistakes

Rounding the lower back while reaching forward for the rope.
Leaning excessively backward instead of keeping the torso tall and stable.
Pulling with jerky, uncontrolled tugs rather than smooth hand-over-hand motions.
Allowing the rope to go slack between pulls.
Shrugging the shoulders toward the ears instead of keeping them down and engaged.
Rotating or twisting the torso excessively during each pull.