How to Do the Sled Pull

The sled pull drags a weighted sled with a harness or straps, loading your hamstrings, glutes and back while you walk. Pulling backward or forward changes which muscles take over, and the low impact makes it easy on your joints. It suits lifters who want conditioning and posterior-chain work.

Hamstrings GlutesOtherIntermediate

Log every set of your Sled Pull in Superlift

Muscles worked

Primary

Hamstrings
Glutes

Secondary

Upper Back
Abs

How to do the Sled Pull

1
Attach the harness or straps to the sled and load it.
2
Stand tall in the harness with your core braced.
3
Walk forward or backward, pulling the sled steadily.
4
Take strong steps, driving through your heels.
5
Keep your torso upright and your breathing steady.
6
Walk to the end of the lane, rest, then repeat.

Form cues to remember

Stand tall in the harness
Drive through your heels
Smooth, steady steps
Keep your core braced

Common mistakes

Leaning too far

Keep your torso upright and walk tall.

Taking short, choppy steps

Use full steps with strong hip drive.

Going too heavy

Pick a load you can pull steadily without rounding your back.

Holding your breath

Breathe steadily through each run.

Sets and reps

Conditioning	6–8 pulls of 20–40 yards (18–36 m), 60–90 sec rest
Muscle growth	3–4 sets of 20–30 yards (18–27 m) with a heavier load, 90 sec rest

Start light and keep a flat back, especially when walking backward. Watch your footing and clear the lane.

Superlift for iPhone

Track your Sled Pull and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.