How to do a sled push and pull

Gym member doing a sled push with a personal trainer.

For a workout that builds full-body strength, boosts endurance, and burns lots of calories—all without punishing your joints—look no further than the sled push and pull. These powerful exercises are staples in athletic training and fitness competitions like HYROX, and for good reason.

In this guide, we’ll explain exactly how to perform a sled push and pull with proper form. We’ll also explore the muscles worked by these movements, their key benefits, and how to train for them effectively—even if your gym doesn’t have a sled.

What is a sled push?

A sled push is a high-intensity resistance movement where you push a weighted sled across a surface. This exercise demands power through the lower-body as you drive the sled forwards, strong core control, and coordinated full-body effort. Although it may look simple, performing a sled push effectively takes technique, strength, and grit.

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Muscles worked by sled push

Quadriceps, glutes, calves, and hamstrings: These are your primary engines, which help you propel the sled forward with every step.
Core: You’ll engage your abdominals and obliques to stabilise your torso and maintain posture during the movement.
Shoulders, chest, and triceps: These muscles help keep your upper body firm and aligned as you push, especially while using heavy loads.

How to do a sled push

Stand behind the weighted sled with both of your hands on the sled’s vertical handles.
Keep your chest up, spine neutral, and core braced.
Drive through the lower body and lean forward slightly to push the sled steadily.
Use consistent strides and foot placement to maximise power.
Once you’ve reached your desired distance, turn the sled around and repeat in the other direction.

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Benefits of sled pull

Builds grip strength: Holding and pulling the rope during a sled pull builds tremendous grip endurance. Essential for athletes, lifters, and anyone wanting better hand control.
Improves posture: Strengthening the muscles in the back promotes upright posture and spinal support.
Strengthens the posterior chain: Reinforces your back, glutes, and hamstrings for injury prevention and athletic power.
Develops pulling force: Useful for sports performance and upper-body hypertrophy.

How to do a sled pull

Attach a rope or strap to the sled’s anchor point.
Stand with your feet hip-width apart and lean back slightly while engaging your core muscles.
Begin dragging the sled toward you, grabbing and pulling the rope one arm at a time. Try to find a rhythm with your movement to settle into the momentum!
You can either remain stationary or walk backwards as you pull.
Once you’ve reached your desired distance, turn the sled around, go to the other end of your lane, and repeat in the other direction.

HYROX Tip: During the competition, you must stay within a 1-meter box while pulling your sled. This means you’ll need to rely on both upper and lower-body force in a confined space.

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HYROX sled push and pull

The sled push and pull are core functional workouts in HYROX events. The sled push is the second workout station in a HYROX race, and the sled push is the third.

Coming after three 1km runs and 1,000m on the SkiErg, these exercises will test both your physical preparation and mental resilience under competition stress.

Sled push and pull weights

In HYROX competitions, the weights required for the sled push and pull vary by division:

Men’s Open Division

Push = 152kg

Pull = 103kg

Men’s Pro Division

Push = 202kg

Pull = 153kg

Women’s Open Division

Push = 102kg

Pull = 78kg

Women’s Pro Division

Push = 152kg

Pull = 103kg

These figures include the weight of the sled. Always confirm the weight standards for your specific HYROX division before training or competing. For example, in a Mixed Doubles team, both partners have to use the Men’s Open weights.

How to train for sled push and pull

Technique

Perfecting your sled push and pull technique is key to efficient movement and injury prevention:

For pushes, focus on hip drive, forward lean, and a tight core.

For pulls, practice rhythmic arm-leg coordination and a braced posture.

Practising your technique regularly will help you minimise energy leaks and improve power transfer during competitions like HYROX.

Sled push and pull distance

Both the sled push and pull cover a total of 50 metres during a HYROX race, and are typically split into four 12.5-metre segments.

This is the same for all divisions; the only difference between categories is the weight Standard. For both stations, the sled must pass the 12.5-metre line fully before changing direction and you must complete all four segments to avoid getting a time penalty.

In a Doubles team, you can divide these reps for these stations however you want and it’s not a requirement that one partner complete a full segment before switching. Just remember to stay in your 1-metre box during the sled pull!

Form

Proper form during a sled push and pull ensures safety and effectiveness. For best practice:

Maintain a neutral spine.
Engage your core to support your posture.
Drive with your legs.
Avoid rounding your back or overextending your arms, which can lead to injury or decreased power output over long distances.

Variations

No sled? No problem.

If your gym doesn’t have sleds, try these alternatives:

Push alternatives: Try resistance band sprints, prowler pushes, or hill sprints to simulate push mechanics.

Pull alternatives: Try rope drags, deadlifts, or bent-over rows to develop similar movement patterns.

Conditioning tools: Try farmers carry or incline treadmill walks to simulate similar intensity.

FAQs

1. Does Sled Push Burn Belly Fat?

Not directly, but the sled push does burn a significant amount of calories, which contributes to overall fat loss. Combined with proper nutrition, sled work can help reduce body fat and improve body composition.

2. Is Sled Pull or Push Better?

Neither is "better"—they target different muscle groups but are complementary to one another. The sled push emphasises anterior chain muscles like quads and chest, while the sled pull strengthens the posterior chain and grip. Both are fantastic exercises for full-body development.

3. Is Sled Pull or push better?

4. Can I Train if My Gym Doesn’t Have a Sled?

Absolutely. Exercises like bent-over rows, resistance band drills, hill sprints, and rope pulls can mimic the same muscular demands of the sled push and pull. You can still build strength and endurance without a sled.

Ready to level up your training?

Whether you’re preparing for your first HYROX race or working on your full-body fitness, the sled push and pull are fantastic workouts for building strength and stamina.

At The Gym Group, we’ve got everything you need to train like a pro, including expert personal trainers who can guide your technique and HYROX-inspired gym classes, where you can build competition-ready fitness in a fun, supportive environment. Find your local Gym to get started.

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