Sled Pull is a conditioning movement on Fiz. Pull weighted sled. Primary muscles: hamstrings, glutes, upper back. Scored by distance + weight. Featured in Front-Half Sim, Hybrid Race Full Simulation, Hybrid Race Half Simulation, Hybrid Race Stations, Sled Day, Sled Foundations, Sled Grind, Station Rehearsal, Station Sharpen, Taper Primer, The Whole Damn Thing, Three-Quarter Sim.
Conditioning

Sled Pull

Pull weighted sled

Category
Conditioningmixed-modal work under fatigue
Logged as
Distance (m), Weight (kg)
Primary muscles
Hamstrings, glutes, upper back
Secondary
Quads, lats, biceps, forearms, core
Appears in
Front-Half Sim, Hybrid Race Full Simulation, Hybrid Race Half Simulation and 9 other workouts on Fiz

How to do a sled pull

3 steps
  1. Take the strap or rope with straight arms and set your feet behind you.
  2. Lean your weight back against the load and walk or run backwards, or pull hand over hand from a fixed stance.
  3. Keep tension on the line the whole way so the sled never comes to rest.

What counts as a rep

Movement standard
  • The sled crosses the marked distance. Where a rope pull is prescribed, the athlete stays behind the line.

Common faults

2 faults

Pulling with the arms while the feet stay planted, which fatigues the grip long before the legs.

FixSet the arms and move your body. Your legs have more to give than your forearms do.

Letting slack into the line between pulls so the sled stops and has to be broken loose again.

FixKeep constant tension. Restarting a loaded sled is the most expensive thing you can do in this movement.

Scaling ladder

1 easier
Sled PullWorks hamstrings, glutes, upper back
Farmer's CarryWalk with weights in each hand

Workouts using the sled pull

12 on Fiz
Front-Half SimFor Time Hybrid Race Full SimulationFor Time Hybrid Race Half SimulationFor Time Hybrid Race StationsFor Time Sled DayFor Time Sled FoundationsFor Time
Show all 12 workouts Sled GrindFor Time Station RehearsalFor Time Station SharpenFor Time Taper PrimerFor Time The Whole Damn ThingFor Time Three-Quarter SimFor Time

Frequently asked

4 answers
What muscles does the Sled Pull work?
Sled Pull primarily works hamstrings, glutes, upper back, with secondary engagement of quads, lats, biceps, forearms, core.
How do you do a Sled Pull?
Take the strap or rope with straight arms and set your feet behind you. Lean your weight back against the load and walk or run backwards, or pull hand over hand from a fixed stance. Keep tension on the line the whole way so the sled never comes to rest.
What counts as a rep on the Sled Pull?
The sled crosses the marked distance. Where a rope pull is prescribed, the athlete stays behind the line.
What's an easier alternative to the Sled Pull?
Scale it to Farmer's Carry.
Conditioning movementsThe other 41 entries in this category The full movement library221 movements, with muscles worked and scaling both ways Log the sled pull in FizFree on iOS and Android