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Sled Pull (Stationary)
A stationary sled exercise where the athlete pulls the sled towards them using a rope, targeting the lats, upper back, and grip to build pulling strength and conditioning.
About Exercise
Equipment
Sled, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Obliques, Glutes, Hamstrings, Quads
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Upper Traps, Mid Traps
Biceps
7/10Long Head
Forearms
6/10Flexors
Lower Back
6/10Erector Spinae
Abs
6/10Rectus Abdominis
Obliques
5/10External Obliques
Glutes
5/10Glute Max
Hamstrings
5/10Biceps Femoris
Quads
4/10Rectus Femoris
Programming
Typical Rep Range
20-50 reps
Rest Between Sets
60-120 seconds
How to Perform
Attach a long rope to the loaded sled. Stand facing the sled with the rope taut, feet wide, knees bent, and hips hinged in a strong athletic stance.
- Reach forward with one hand to grasp the rope as far as possible.
- Pull the rope towards your hip with power while reaching forward with the other hand.
- Repeat the hand-over-hand motion rhythmically.
- Keep your feet planted and core braced throughout the set.
- Continue until the sled reaches your feet.
Coaching Tips
Form Cues
- Hand over hand
- Reach long
- Stand your ground
- Elbows back
- Brace core
Breathing
Exhale sharply with each pull; inhale as you reach forward.
Tempo
1-0-1
Range of Motion
Full extension of the arm to the hip with each pull.
Safety
Safety Notes
- Ensure rope is securely attached
- Maintain neutral spine
- Avoid if experiencing acute lower back pain
Spotting
Not recommended; ensure the path is clear.
Common Mistakes
- Rounding the back
- Standing too upright
- Using mostly biceps instead of back
- Moving feet during the pull
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Poor grip strength
Flexibility Needed
- Hip hinge mobility
- Shoulder flexion for grip
Build Up First
- Basic hip hinge form
- Grip endurance
- Core bracing proficiency
Also known as
Sled Rope Pull, Hand Over Hand Sled Pull, Stationary Rope Pull
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