#3
Sled Pull
50m engaging glutes, back, biceps and trunk muscles
Glutes Back Biceps Trunk
50m sled pull. This station puts your entire body to work, with a special focus on your glutes, back, biceps, and trunk muscles. The combination of pulling and backward movement creates a unique challenge that tests both strength and coordination.
Technique
- ✓ Stand facing the sled, pick up the end of the rope.
- ✓ Get low, feet shoulder-width apart, hips back, chest up.
- ✓ Initiate pull using legs and back, bringing rope towards chest.
- ✓ Use a powerful hand-over-hand motion to pull the rope.
- ✓ Step backward consistently as the sled moves closer.
Pro Tips
Maintain a low, athletic stance with hips back.
Use your legs and back to pull, not just your arms.
Keep the rope taut; avoid slack between pulls.
Take controlled, backward steps.
Engage your core to stabilize your spine.
Use a hand-over-hand pulling technique.
Common Mistakes
- ✕ Standing too upright, relying solely on arm strength.
- ✕ Jerking the rope instead of smooth, powerful pulls.
- ✕ Letting the back round significantly.
- ✕ Losing balance by taking excessively large steps back.
- ✕ Allowing significant slack in the rope between pulls.
- ✕ Not using leg drive effectively.
Preparation
- Warm-up focusing on back, biceps, glutes, hamstrings, and grip.
- Practice the hand-over-hand pulling motion.
- Ensure clear lane and secure rope attachment.
- Decide on grip strategy (gloves/no gloves).