All exercises
The Arsenal
Sled Pull
Hand-over-hand rope pull dragging a loaded sled toward you.
How to do it
- —Sit back into your hips and use your bodyweight as the anchor.
- —Hand over hand, big pulls — not lots of tiny grabs.
- —Keep the rope moving; stalls are where time goes.
Common mistakes
- —Pulling with arms only while standing tall.
- —Letting the rope pile under your feet.
- —Death-gripping and burning out the forearms early.
Scale it easier
Lighter sled; walk backwards dragging with a strap instead of rope pull.
Scale it harder
Heavier sled, or superset straight into a run.
Don't have the equipment?
Seated cable row heavyBackwards sled dragHeavy banded rows