Sled Pull
Primary
Full Body
Secondary
Hamstrings, Glutes, Back
Equipment
Sled
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your full body, the Sled Pull is a solid beginner-level pulling movement in the functional category. Use for posterior chain work or conditioning.
Everything You Need to Know About the Sled Pull
The Sled Pull is a good for beginners exercise that targets your Hamstrings and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for posterior chain work or conditioning. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting hamstring-focused training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Sled Pull — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Sled Pull?
- 1
Attach straps or rope to sled.
- 2
Walk away until straps are tight.
- 3
Face the sled and grab straps.
- 4
Walk backward, pulling sled toward you.
- 5
Keep chest up and core engaged.
What are the best tips for the Sled Pull?
Walk backward with control.
Pull through arms and upper back.
Keep hips low - this is a common issue that reduces exercise effectiveness.
Take smooth, even steps.
Common Sled Pull mistakes
Leaning too far back.
A compromised back position during the Sled Pull puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Jerky movements for optimal results.
On pulling movements like the Sled Pull, this mistake typically means your arms are doing work that should come from your Hamstrings. Initiate every rep by engaging your Hamstrings first, then let your arms follow.
Looking down at feet.
Craning your neck during the Sled Pull compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Steps too large for optimal results.
On pulling movements like the Sled Pull, this mistake typically means your arms are doing work that should come from your Hamstrings. Initiate every rep by engaging your Hamstrings first, then let your arms follow.
Sled Pull — who it's best for
All levels wanting hamstring-focused training.
How to Program the Sled Pull
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4-6 pulls of 30-50 yards. Rest 60-90 seconds.
What are good alternatives to the Sled Pull?
Sled Push
Romanian Deadlift
Walking Lunge
Other Variations
- Rope Sled Pull
- Face Pull Sled
- Seated Sled Pull
- Heavy Sled Pull
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Sled Pull — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Clear the path behind you.
- Start with lighter weight.
- Maintain upright posture.