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Sled Pull
The Sled Pull is a strength exercise for your back. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 15% and quads (vastus medialis) 13%.
How to do it
- Strap a sled harness or belt around the waist and clip the tow strap to the back.
- Face away from the sled and walk forward until the strap is taut.
- Lean the body forward about 30 degrees, arms free to swing.
- Drive forward with powerful steps, pushing the ground back under the hips.
- Keep pulling for the set distance, then stop and unclip.
Tips
- Keep a steady forward lean so the pull goes straight through the hips.
- Pump the arms like a sprint to keep the rhythm.
- Drive through the whole foot on each step.
Common mistakes
- Standing upright so the harness pulls the hips backward.
- Taking long, loping strides.
- Letting the strap go slack and jerk tight.
Muscles worked by the Sled Pull
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A harness pull, leaning forward, is more hip extension. Driving a loaded sled is repeated single-leg hip and knee extension against friction, with the calves pushing off; there is no eccentric phase.
Sled Pull alternatives
Same equipment
Similar exercises
Frequently asked questions
What muscles does the Sled Pull work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The calves (gastrocnemius), hamstrings (biceps femoris), quads (rectus femoris) and calves (soleus) assist.
Is the Sled Pull good for beginners?
Yes. The Sled Pull is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Sled Pull?
For example the Prowler Push, Sled Push and Sled Drag Backwards. They train mostly the same muscles.
Log your sets in Zulta
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