Sled Pull
The Sled Pull is a functional sled pulling exercise developing posterior chain, grip and cardiovascular endurance.
Updated
Introduction
The Sled Pull complements the Sled Push by working the pulling movement. Walking backward or pulling with a rope, this exercise targets the posterior chain and pulling muscles. No eccentric phase allows fast recovery.
Muscles Worked
Hamstrings, glutes, lats, rhomboids, biceps, grip, VMO.
Execution
- Backward walk: strap around waist, walk backward.
- Rope pull: face sled, hand-over-hand rope pull.
Protocol
- 4-6 x 30-50 m. Combine push+pull for best results.
Target Audience
All levels. Great for knee rehab (VMO).
Diagrams and illustrations
Sled Pull illustration
Functional / Pull exercise targeting Posterior chain, grip.