Attach a rope to a heavy tire or loaded duffel bag and pull it across grass, concrete, or carpet for similar resistance training
💡 Pro tip: Use a yoga mat under the tire or bag to create more friction and resistance on smooth surfaces
Load sled with appropriate weight plates, attach pulling strap or rope at chest height, ensure clear pulling lane of 20-50 yards
Safety: Keep core braced and maintain neutral spine throughout; ensure pulling path is clear of obstacles and other gym users
Sled pulls build powerful pulling strength and conditioning without eccentric loading, making them ideal for high-volume training with minimal muscle soreness. They develop posterior chain strength, improve work capacity, and enhance cardiovascular fitness while being joint-friendly and allowing for quick recovery between sessions.
Regressions for building up strength
Reduces resistance to focus on movement pattern and conditioning without strength demands
Provides lighter, progressive resistance while teaching backward movement mechanics
Decreases conditioning demand while maintaining strength component
Progressions for advanced athletes
Increases load to emphasize strength over conditioning
Adds isometric holds to increase time under tension and metabolic demand
Extends distance or reduces rest to maximize cardiovascular conditioning
Progress when you can complete 4-6 pulls of 30-40 yards with current weight while maintaining proper form, controlled breathing, and recovering within 90 seconds between sets