What Is Sled Pull | Weight | Challenges | Muscle Groups | Technique | Training Plan | Exercises | Tips | FAQs

Thinking about trying a Hyrox event this year? Whether you've already signed up or are trying to learn more about this global fitness race, we've got you covered in our Hyrox blog series.

In this article, we dive into the mighty sled pull, one of the eight functional fitness stations in a Hyrox race.

PureGym Personal Trainer and Hyrox athlete Darian Galloway is here with everything you need to know, from training strategies to the best two sled pull techniques, so you can pull that sled like a pro.

Hyrox fitness events include 8 x 1000m runs, with a different fitness station after each run. Station number 3 is the sled pull, where athletes must pull a weighted sled for 50m.

Pacing is a key element of Hyrox success. By the time you reach the sled pull, you’ll have already completed 3 sets of 1000m run, 1000m on the ski erg, and a 50m sled push, and you’ll have 5 more runs and fitness stations to do after.

When training for Hyrox, it’s important to factor this in when training for each station.

The Hyrox sled weight is 103kg for men and 78kg for women. In a mixed doubles Hyrox competition, the weight is 103kg. These weights include the sled itself.

When training for Hyrox, build up to this weight over time rather than jumping straight in. This will allow you to perfect your technique and build stabilising strength before tackling the full competition weight, helping to minimise risk of injury.

The sled pull is a test of fitness, stamina, and upper body strength, while also requiring core stability and leg power. It's a challenging exercise which is made more difficult due to fatigue from the previous Hyrox stations.

The key to success lies in managing your energy and technique throughout the pull, and that starts with good training.

"In PureGym, you'll find the sled usually around the functional area," explains Darian in our sled pull HYROX demo video. "To set up, grab a rope, place a knot into it, put that over the sled and secure it into place with a weight plate on top."

The sled pull is a full body exercise that also works the cardiovascular system. While it might look like an upper body exercise, it engages the following:

• Upper body: lats, biceps, forearms, and shoulders

• Core: rectus abdominis, obliques, and lower back

• Lower body: quadriceps, hamstrings, and glutes

• Grip strength: forearm flexors and extensors

Darian explains there are two techniques for the sled pull: the walking back technique and the upper body technique. Both techniques are valid, so try them out to find which suits you best. The walking back technique allows you to generate more leg power, but if you're stronger in your upper body you might prefer the static pull.

A good Hyrox training plan will include all elements of the event, and should incorporate general strength and endurance exercises as well as practicing the Hyrox specific stations. Check out our free 12 week Hyrox training plan here.

Here are some tips to help when training your sled pull:

• Start by trying both techniques and deciding which you prefer.

• Focus on perfecting the form at a lighter weight, then building up the load.

• Practice doing both lighter loads at speed and heavier loads.

• Strengthen grip, upper body, and lower body muscles in separate training sessions.

• Practice the sled pull when you are fatigued to mimic Hyrox conditions.

Darian's favourite approach for improving your sled pull involves focusing on strengthening the legs and upper body, as well as strengthening the core. Below are her top ten exercises to help with these areas -- try incorporating these into your workouts 2-3 times each week.

• Bent-over rows: builds pulling strength

• Conventional deadlifts: develops posterior chain power

• Farmer's walks: improves grip endurance

• Planks: strengthens core stability

• Romanian deadlifts: enhances hip hinge pattern

• Face pulls: targets upper back and rear delts

• Knee raises: develops core strength

• Walking lunges: builds leg strength for the walking back technique

• Cable pulls: mimics the pulling motion

• Lighter sled pulls: to work on technique

As you build up to heavier sled pull weights, keep focusing on the basics so you don't lose power or risk injury. When you hit the Hyrox competition floor, the atmosphere and adrenalin will take over -- so make sure great technique is second nature!

• Don't neglect core engagement during the pull

• Do maintain a flat spine (don't round your back)

• Don't pull too quickly and sacrificing form

• Do breath consistently throughout the movement

• Don't rely on momentum to move the sled

• Do get used to pulling with controlled strength

• Don't start training with heavy sled weights

• Do reset between pulls when needed

Ready to tackle the Hyrox sled pull as part of your fitness goals? Book a session with one of our Personal Trainers who will help you perfect your technique and design a training plan to take you forward. Find your nearest PureGym to get started.