The sled pull is Station 3 — 50 metres of pulling a weighted sled using a rope, walking backward. It comes immediately after the sled push and is where fatigued athletes make their first major technique errors.
Station 3 Basics
| Division | Men’s Weight | Women’s Weight | Distance |
|---|---|---|---|
| Open | 103kg | 78kg | 50m |
| Pro | 125kg | 100kg | 50m |
Technique
Setup
Face away from the sled. Pick up the rope with both hands, take out the slack, and lean your bodyweight backward slightly. Feet wider than hip-width for a stable base.
The Pull
Hand-over-hand rope pull while walking backward. Keep continuous tension on the rope — letting it go slack wastes energy on each restart. Lean back and drive your feet — your legs do more work than your arms.
Body Position
- Lean back — use your bodyweight as resistance
- Low hips — slight squat position for better ground contact
- Look where you’re going — glance over your shoulder every 5–6 steps
Common Mistakes
- Only pulling with arms — drive backward with your legs
- Letting rope go slack — maintain tension throughout
- Standing upright — lean back and stay low
Training Protocol
| Phase | Session |
|---|---|
| Weeks 1–4 | 4 x 25m at race weight — technique focus, 2 min rest |
| Weeks 5–8 | 3 x 50m at race weight, 2 min rest |
| Weeks 5–8 | Sled push 50m + sled pull 50m x 4 |
| Weeks 9–12 | Full race sim: run + push + run + pull |
No Sled Substitutes
- Seated cable row with band resistance
- Resistance band backward walks
- Heavy Romanian deadlifts — builds posterior chain strength
FAQ
My grip fails on the sled pull — what helps?
Chalk significantly improves grip. Also train grip specifically — dead hangs, rope pulls, and farmers carries all build grip endurance relevant here.
Should I wear gloves?
Many athletes do. If you use gloves on race day, train with them consistently. See our gear guide for recommendations.
Previous station: ← Station 2 — Sled Push
Next station: Station 4 — Burpee Broad Jumps →
All stations: Complete guide to all 8 HYROX stations
