Station 3 of 8 · 50 m

HYROX Sled Pull: technique, pacing & tips

The sled pull follows straight after the push, so your legs are already tired and your grip and back have to carry on. It is a rhythm exercise: sit back, pull hand over hand, keep the rope tight.

Sled Pull weights by division

Singles weights. Confirm the current figures with the official HYROX rules. See all weights.

Technique cues

• Sit back into the hips and pull hand over hand
• Keep the rope tight; do not let the sled stop
• Brace the core and keep the chest up

What the standard looks like

• Pull the sled until it crosses the line
• Stay inside the lane
• No assistance from the rope on the floor

Where athletes lose time

Pulling with the arms instead of the hips and back burns out the forearms early. Letting slack into the rope is the other big time loss.

• Pulling with a rounded back
• Slow, big pulls instead of quick hands
• Letting slack into the rope

How to pace it

Quick hands, constant tension. Many athletes find it faster to move the rope in small, rapid pulls than in big, slow ones.

Three drills to improve it

1. Seated rope pulls with a loaded sled, 6 × 12.5 m
2. Dead hangs and farmers carries for grip endurance
3. Rows and pull-ups for the back and lats

Educational guidance, not medical advice. Rules can change; check the official HYROX rulebook for your event. Stop any exercise that causes pain.