HYROX PREP: SLED PULL
HYROX is a unique race that requires repeated running under fatigue mixed with high-load, high-skill movements that challenge your endurance, strength and agility. Training for HYROX should include both cardiovascular conditioning, strength and power training to effectively prepare your body for each station:
Ski erg
Sled push
Sled pull
Burpee broad jumps
Row
Farmer's carry
Sandbag lunges
Wall balls
The sled pull is the third station and covers 50m. With an open weight of 78kg for women and 103kg for men, the sled pull is an early challenge for the full body.
The sled pull is a full-body challenge
There are several ways you can complete the sled pull, but adopting a full body approach prevents early fatigue from building in any particular area of your body -- especially your forearms!
Common mistakes for sled pull form include:
Using the arms too early
Rounding through the back
Leaning too far back
Poor pacing
Done correctly, the sled pull utilizes the hips and core to drive movement. This provides better pulling power than using just your arms and spares your forearms, which will have additional grip challenges during the rest of the stations.
To accomplish this, focus on:
Hip drive to initiate the pull
Bend the elbows in at the end of the pull
Sit back and keep a stable core
Maintain a steady pace with each step
Pro-tip: Try to keep the rope in a designated spot to the side to avoid cluttering your pulling space or tripping over the rope.
While practicing sled pull is important, especially to manage the rope and avoid a trip hazard during the race, there are ways to prep your body more efficiently for sled pull in the gym.
Four exercises to improve your sled pull
1. Weighted Pull-throughs
Works core stability
1. Place a weight to the outside of your right hand in a tabletop position
2. Straighten your legs and lift your knees into a plank position
3. Shift your weight to the left hand, pick up the weight in your right and move it to the left side of your body
4. Place your right hand back down
5. Shift your weight to the right hand, pick up the weight in your left and move it back to the right side of your body
6. Repeat for 2-3 sets of 8-10
2. Eccentric Single Leg Hamstring Curl
Improves eccentric hamstring strength for walk back technique
1. Lay on your back with a slider underneath one heel
2. Lift a plate directly overhead and activate your core
3. Drive your foot in towards your butt, lifting your hips into a bridge position
4. Slowly lower back to the starting position as you extend your leg
5. Repeat on both sides for 2-3 sets of 4-6
3. Pull-ups
Works upper body pulling, including your lats, bicep and grip strength
1.Grab the bar overhead with your palms facing away from you
2. Let your bodyweight hang downward from the bar
3. Pull the bar towards you until your chin is over the bar
4. Lower to the starting position with control
5. Repeat 2-3 sets of 6-10
--> Use a resistance band as needed to decrease the difficulty of the exercise
4. Speed Deadlift
Trains posterior chain explosivity and hip drive
1. Set up a barbell with 35-80% of your 1RM
2. Squat down and grip the barbell around shin width or a little wider
3. Lift your hips so they are above your knees
4. Screw your feet into the floor and activate your core
5. Push your feet into the floor and drive through the hips into a standing position with speed
6. Lower or drop the barbell
7. Repeat for 3-4 sets of 3-5
What to Expect from the Hyrox Prep Pack
At FIXXED, we offer a HYROX performance program includes eight 40-minute sessions including:
a full-body movement pattern assessment
targeted programming
hands-on treatment
One of our licensed athletic trainers to help you reduce injury risk, recover faster, and build the strength and movement quality needed to handle the physical demands of HYROX training and race day.
Whether you’re gearing up for your first event or looking to perform stronger and more efficiently in your next one, this program helps keep your body prepared, resilient, and ready for every mile, sled push, and station ahead.
