HYROX Sled Pull Guide

What You’re Really Facing

By the time you reach the sled pull, you've already pushed a sled, done 2 km of running, and blasted out a 1 km SkiErg. Now comes the sled pull - 50 meters split into four 12.5 m shuttles. Depending on your division, you're tugging anywhere from 78 to 153 kg, rope included. The pro men’s sled lands right around 153 kg - no joke.

AT-HOME HYROX GYM SUPPLIES

1) Ski ERG Machine

2) Rower

3) Wall Ball

4) Sled

5) Sandbag for Lunges

6) Energy Waffles

7) Rope for Sled Pulls

Why It Matters

• Rope management: Every time the sled moves, rope bunched behind you threatens to trip you or force you to stop mid-pull.

• Fatigue factor: Your legs and lats are already burning. Technique is what separates time-savers from time-wasters .

Pro tip: Sled pull times are usually longer than sled push times - on average ~78% longer for men and ~74% longer for women.

Three Techniques, One Goal

1. Hand‑over‑hand

   • Upper-body focused.

   • Lots of short, choppy pulls.

   • Fast pace, but hits your arms hard.

2. Hip-drive pull

   • More full-body: legs, hips, glutes + core + arms.

   • Start like a deadlift, then explosively drive hips while pulling.

   • Efficient and powerful.

3. Walk-back drag

   • Used for heavier sleds.

   • Step back while leaning into the rope with straight arms.

   • Let body weight do the work.

Recommendation: A hybrid of hip-drive + walk-back for HYROX - efficient and tech-savvy.

The Setup Checklist

1. Eliminate slack. Pull until rope’s taut - no first wasted stretch.

2. Set your stance: Feet under hips, neutral spine, chest proud—think sled-deadlift.

3. Pick your method (see above).

4. Use your space. You have a 2 m “box” - walk fully behind the sled between shuttles.

5. Rope vigilance. Keep it off your feet - good placement prevents trips.

Watch for Pitfalls

• Slack pulls waste energy and time.

• Rounded back or “too upright” setup = less drive.

• Oversized arm pulls reduce momentum - go short and sharp.

• Stopping to untangle rope = lost seconds.

Training for Tuesday, Race Day on Saturday

• Practice all three methods in training - know your preferred tool.

• Grip/blast leg work: Deadlifts, trap-bar pulls, lunges, sleds - focus on posterior chain and grip .

• Train under fatigue: “Compromised running” mixing runs and sleds mimics race conditions.

• Overload smartly: Sled heavier than race load by ~10-25 lb in training.

• Video yourself. Technique feedback is gold - even small flaws can ruin a pull.

Race Strategy

• Pace smart: Don’t blast through - control first 2-3 pulls so you still have strength for the finish.

• Stay focused: Rope mess-ups, posture collapse, or stopping to reset = precious time lost.

• Use momentum: Lean into each step-back, maintain flow.

Bottom Line

The sled pull is equal parts technique and strength. Nail your setup, eliminate slack, and choose a style that fits your engine - hand-over-hand for upper-body dominance, hip-drive for power, or walk-back for heavier loads. Practice all three, train under fatigue, and refine your rope management. Do this, and this station becomes a time-gain, not a time-loss**.

Apply for HYROX Coaching from AqilFitness Training Solutions

No Sled? No Problem - Build Sled Pull Strength Anyway

You don’t need constant access to a sled to build serious pulling power for the HYROX Sled Pull. Focus on developing upper body strength with exercises like pull-ups, bent-over rows, single-arm dumbbell rows, and even rope-assisted pull-ups to simulate grip fatigue.

But don’t forget the legs - your lower body plays a major role in driving the sled. Strengthening the posterior chain with movements like deadlifts, Romanian deadlifts, and glute bridges is essential, especially if you’re training without a sled. These lifts build the raw power you'll need when it's time to dig in and drag heavy weight down the track.