Station 3:
Sled Pull
2 × 25 m of rope-pulling grip and leg strength — the station that tests your posterior chain
Distance / Reps
2 × 25 m
Target Time (Open)
1:45–2:45 min
Target Time (Elite)
1:05–1:30 min
Primary Muscles
Latissimus dorsi, Biceps
The Sled Pull is Station 3 — 2 × 25 m rope pulls with a loaded sled. Weight is 103 kg for men and 78 kg for women in Open (153 kg and 103 kg in Pro), including the sled. Unlike the push, you face the sled and pull hand-over-hand while walking backward. Grip strength and lat endurance are critical, and many athletes underestimate how much the forearms fatigue after the ski erg and sled push.
How to Execute the Sled Pull
- 1
Face the sled and grip the rope
Stand facing the sled with the rope between your legs. Grip with both hands, palms facing you, hands about shoulder-width apart.
- 2
Walk backward with purpose
Take deliberate backward steps while pulling the rope hand-over-hand. Keep your steps consistent — do not shuffle.
- 3
Keep the rope taut
Never let the rope go slack. A slack rope means you have stopped applying force to the sled. Maintain constant tension.
- 4
Use your whole body
Drive each pull with your lats and biceps, but also use your legs and hips to generate backward momentum. It is not just an arm exercise.
- 5
Execute a fast turnaround
At 25 m, quickly reposition yourself and the rope for the return length. Speed here is free time.
Training Tips
- Train grip strength specifically — dead hangs, farmer carries, and towel pull-ups all help.
- Use chalk or lifting straps in training to understand what grip failure feels like and train around it.
- Keep the rope taut at all times — a slack rope means wasted effort.
- Practice the sled pull after the sled push in training to simulate the accumulated grip fatigue.
- Focus on lat engagement — think about pulling your elbows to your hips, not just bending your arms.
Common Mistakes to Avoid
- ✕Letting the rope go slack between pulls — this wastes time and momentum.
- ✕Leaning too far back and losing balance, especially on the turnaround.
- ✕Relying only on arm strength instead of engaging the lats and using body weight.
- ✕Neglecting grip training — forearm failure on the sled pull is one of the most common HYROX DNF causes.
Muscles Worked
Sled Pull FAQ
What is the difference between the sled push and sled pull in HYROX?
The sled push (Station 2) involves pushing the sled from behind using leg drive. The sled pull (Station 3) involves facing the sled and pulling it toward you using a rope, hand-over-hand, while walking backward.
How do I improve my sled pull for HYROX?
Train grip strength (dead hangs, farmer carries), practice rope pulls, and do heavy lat pull-downs and rows. If possible, train on an actual sled at a HYROX-equipped gym.
Does the sled pull use the same weight as the sled push?
No — the pull sled is lighter. In the Open division the sled pull is 103 kg for men and 78 kg for women, versus 152 kg and 102 kg on the sled push. In Pro it is 153 kg (men) and 103 kg (women). Weights include the sled (hyrox.com).
Why do my forearms give out on the sled pull?
Accumulated grip fatigue from the ski erg and sled push is the main cause. Specific grip training and practicing the pull after other upper-body work will build the endurance needed.