HYROX Sled Pull Technique: Use Your Legs, Not Arms
Sledpush Editorial Team · Updated October 17, 2026 · 1 min read
General information, not medical advice. Check with a doctor before starting a new plan, and train at your own risk. Read more.
The short answer
In the sled pull you stand behind a line and pull the sled toward you with a rope, 4 times over 12.5 m (50 m total). Sit back into a low stance and pull hand over hand with long strokes, using your legs and body weight. Walk the rope back, flaked neatly, to avoid tangles.
Station 3 of 8 · 50 m in 4 lengths
Weights
| Women Open | Men Open | Women Pro | Men Pro |
|---|---|---|---|
| 78 kg | 103 kg | 103 kg | 153 kg |
Weights include the sled.
Technique
- Stance: feet wide, knees bent, sit back like you’re in a chair.
- Long pulls: reach far forward on the rope and pull to your hip.
- Use your body: lean back and drive with your legs on each pull, not just your arms.
- Stay behind the line. Stepping over it can get you a penalty.
- Manage the rope: let it pile on the floor behind you so it doesn’t tangle.
Common mistakes
- Short, fast arm pulls that burn out your grip.
- Standing upright, so only your arms work.
- Letting the rope tangle at your feet.
Train it
Heavy rows, rope pulls on a cable machine, and backward sled drags if your gym has a sled. Grip work like dead hangs helps too, and good gloves save your hands.
Next station: Burpee Broad Jumps
Quick answers
How heavy is the HYROX sled pull?
Including the sled: 78 kg Women Open, 103 kg Men Open and Women Pro, 153 kg Men Pro.
Can I wear gloves for the sled pull?
Yes, gloves are allowed and many athletes wear them for the sled pull and farmers carry.
Each guide is drafted with AI assistance, fact-checked against the current HYROX rulebook and reviewed by a human editor before publishing. This guide is general information for healthy adults, not medical, nutrition or coaching advice, and it isn't tailored to you. Talk to a doctor before starting a new training plan, diet or supplement, and stop if you feel pain or unwell. Rules and weights can change, so check the official rulebook before you race. See our Terms and Disclaimer.
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