The heavy sled pull is a demanding, full-body exercise designed to build strength, power, endurance, and work capacity. It involves pulling a heavily weighted sled, often for distance or time, utilizing powerful leg drive and upper body strength. It is a key tool in strength and conditioning programs, particularly for athletes looking to improve performance in sports requiring pulling movements.
Setting up for the pull
Loading the Sled: Choose a weight that presents a significant challenge for the desired distance or duration. For strength and power, use a weight allowing maximal effort for shorter distances.
Harness or Rope: A harness around the waist with a rope or strap attached to the sled is the most common method for heavy sled pulls. Alternatively, you can use a long rope attached to the sled, pulling it hand-over-hand while stationary or walking backward.
Body Position:
Forward Walking Sled Drag (Harness): Face away from the sled, leaning forward into the resistance. Keep a slight bend in your knees and maintain a neutral spine. Focus on driving through your feet, similar to an acceleration phase in sprinting.
Backward Walking Sled Pull (Harness): Face towards the sled. Bend your knees and hips slightly, maintaining a low squat position. Keep your back straight as you walk backward, pulling the sled behind you. This emphasizes the posterior chain and knee stabilization.
Rope Sled Pull (Hand-Over-Hand): Face the sled, gripping the rope firmly. Get into a half-squat position with a strong low back and shoulder blades. Begin pulling the sled towards you using a hand-over-hand pattern, focusing on engaging your lats and core.
Executing the heavy sled pull
Engage Core: Brace your abdominal muscles and maintain a neutral spine throughout the movement to protect your lower back and ensure efficient force transfer. Keeping your back straight is key.
Drive Through Legs: Use a powerful leg drive, pushing off the ground forcefully with each step or pull.
Maintain Posture: Avoid rounding your back or shrugging your shoulders, especially when pulling with a harness. Keep your chest up and shoulders down and back.
Controlled Movement: Execute the pull with a controlled tempo, whether you’re walking, marching, or using a hand-over-hand technique. Don’t rush through the movement.
Breathing: Take deep, controlled breaths, exhaling as you drive or pull and inhaling as you prepare for the next action. Weighted sled pulls improve strength, power, mobility and also enhance cardiovascular conditioning.