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Full body

Sled Row Sprint

The Sled Row Sprint is a strength exercise for your whole body. Share of the load in the Zulta muscle model: lats (upper) 14%, rhomboids 11% and mid traps 8%.

Level: BeginnerEquipment: Other equipmentMulti-joint (compound)Unilateral: one arm or leg at a time
Sled Row Sprint demonstration

How to do it

  1. Attach a strap with handles to the sled and back up until it is taut.
  2. Face the sled in a quarter squat, one handle in each hand, arms straight.
  3. Row the handles hard to the ribs to snap the sled toward you.
  4. Extend the arms and immediately shuffle back a step to retighten the strap.
  5. Repeat row and step as fast as possible for the set distance or time.

Tips

  • Keep a fast rhythm: row, step, row, step.
  • Stay in the quarter squat to keep the trunk stable.
  • Use a lighter sled than for slow rows so speed stays high.

Common mistakes

  • Standing up and pulling with the whole body.
  • Letting the strap go slack between rows.
  • Short, choppy arm pulls that never reach the ribs.

Muscles worked by the Sled Row Sprint

  • Lats (upper) Primary14%
  • Rhomboids Primary11%
  • Mid traps Secondary8%
  • Calves (gastrocnemius) Secondary8%
  • Biceps (long head) Secondary6%
  • Rear delts Secondary6%
  • Gluteus maximus Secondary6%
  • Hamstrings (biceps femoris) Minor5%
  • Calves (soleus) Secondary5%
  • Quads (rectus femoris) Secondary5%
  • Quads (vastus lateralis) Minor5%
  • Adductors Stabilizer4%
  • Mid chest Stabilizer3%
  • Hip flexors Minor3%
  • Quads (vastus medialis) Minor3%
  • Front delts Minor3%
  • Upper abs Stabilizer3%
  • Triceps (lateral head) Minor2%

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.

Pulling the sled in with a rope, hand over hand or rowing. 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 Row Sprint alternatives

Same equipment

Different equipment

No equipment

Similar exercises

Frequently asked questions

What muscles does the Sled Row Sprint work?

Mainly the lats (upper) and rhomboids. The mid traps, calves (gastrocnemius), biceps (long head), rear delts, gluteus maximus, calves (soleus) and quads (rectus femoris) assist.

Is the Sled Row Sprint good for beginners?

Yes. The Sled Row Sprint 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 Row Sprint?

For example the Sled Row, Chest Supported T-Bar Row and Helms Row. They train mostly the same muscles, some with different equipment.

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