Sled Pull HYROX: technique to spare your back
Station 3, right after the sled push that already broke you. This time, you pull a 103 kg sled (Open men) with a rope, for a total of 50m. The format is in two parts: you pull the sled towards you for 25m, you walk back to retrieve the sled, then you pull it back to the starting point. Here's the technique to save your back and finish in under 3 minutes.
The precise format
| Category | Total load | Distance |
|---|---|---|
| Open Men | 103 kg | 25 m × 2 = 50 m |
| Open Women | 78 kg | 25 m × 2 = 50 m |
| Pro Men | 153 kg | 25 m × 2 = 50 m |
| Pro Women | 103 kg | 25 m × 2 = 50 m |
The pull is done with a rope that extends from the sled. You pull the rope hand-over-hand, in a low seated position.
The pulling position
This is the opposite of the sled push: here you need to be low to the ground, like in a squat or a rower, not standing.
Basic position
- Feet firmly planted, shoulder-width apart or wider
- Heels on the ground (essential to avoid slipping)
- Knees bent, almost in a parallel squat
- Back straight, leaning slightly forward
- Hips pushed back
The pulling movement
- Elbows close to your body, not flared out
- You pull the rope towards your chest (like a row), not towards your chin
- With each pull, you descend into a squat and slightly straighten up with the leg drive
- The force comes from your lats + legs, not your biceps
The rhythm
Hand-over-hand pulling, at a regular pace. Never let go of the rope to grab it higher up—you'll lose momentum. Maintain complete continuity.
The 5 mistakes that destroy your back
1. Standing too tall
If you pull while standing with an arched or rounded back, you put all the load on your lower back. Real risk of injury with 103 kg repeated reps.
2. Pulling with arms only
You'll blow out your biceps in 30 seconds. The force comes from your lats + legs; your arms just transmit it.
3. Heels lifting
If your heels lift off the ground, you slip and lose strength. Heels glued to the ground is non-negotiable.
4. Elbows flared out
Elbows at 45° = loss of force in the dorsal chain. Elbows close to your body, a straight rowing motion.
5. Letting go of the rope at the wrong moment
If you let go for a fraction of a second, the sled slows down, and you have to rebuild momentum. Maintain complete continuity.
Breathing management
On the sled pull, breathing management is more complex than on the push because you're exerting a shorter but more violent effort per pull.
- Inhale between pulls (as your arms extend forward)
- Exhale as you pull
- 1 cycle = 2-3 pulls depending on your rhythm
Avoid complete breath-holding, which can increase your blood pressure with this load.
The return transition
Often overlooked but critical for your time.
Once the sled is with you (25m pulled), you must:
1. Neatly coil the rope (not a tangled mess)
2. Quickly walk back to the starting point with the sled following
3. Immediately resume the pulling position
A clean transition = 15-20 seconds saved. A botched transition = 30-45 seconds lost.
Strategy for 50m
For your first HYROX
- Low position maintained throughout
- Conservative pace, no sprinting
- Pause only if absolutely necessary (no more than 5 sec)
- Target total: 3-4 min
To aim for sub 1h30
- Accelerated pace on the last 10m of each direction
- Almost instantaneous return transition
- Target total: 2 min 15 - 2 min 45
For competitors
- Explosive pull, fluid transition
- Target total: 1 min 30 - 2 min
Preparing for the sled pull at home
Without a gym sled, several alternatives:
1. DIY Sled with rope
€80-150 for a basic sled. Attach a 5-10m rope. Use on grass or in a parking lot.
2. Resistance band pulling
Resistance bands attached to a wall or post. Seated position, hand-over-hand pull. Replicates 70% of the movement.
3. Concept2 Rower
The full sled pull movement is very similar to the Concept2 row. Practice long intervals on the rower (500-1000m) — directly useful.
4. Heavy bag drag
A sandbag or weighted punch bag that you pull with a rope on the floor. Not ideal but economical.
→ More gear: HYROX Gear Guide.
Prep programming
Technique session (weeks 1-2)
- 4 × pulls with resistance band (low load)
- Focus on seated position + straight back
- 30 reps per set
Volume session (weeks 3-5)
- 4 × 25m sled pull at 70% race load
- 90 sec recovery
Race-paced session (weeks 6-7)
- 3 × 50m full distance at race load
- Preceded by sled push
- Replicates the exact HYROX sequence
Anatomy: what works
| Muscle | Engagement |
|---|---|
| Lats | Very strong |
| Trapezius (mid-back) | Strong |
| Biceps | Moderate |
| Forearms (grip) | Very strong |
| Quadriceps | Strong (low seated position) |
| Abdominal bracing | Strong |
| Lower back | Moderate (if good posture) |
This station works your entire posterior chain. Programmed well, it builds a strong back for the rest of the race.
In summary
- Low seated position, heels on the ground
- Hand-over-hand pull, never letting go
- Force from back + legs, not arms
- Elbows close to your body
- Fast and clean return transition
- Programming: resistance band → DIY sled → HYROX simulation
Station 3. You'll finish with burning shoulders, but if you managed it well, you can chain into the burpee broad jumps of Station 4 without having burned out completely. Otherwise, your race is in jeopardy.
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