Optimising Your Hyrox Sled Pull Technique

The sled pull requires a combination of strength and technique to make sure you’re moving in the most efficient way possible.

There are various techniques for the sled pull, and they are all covered in this article and the video below. The technique you opt for will largely depend on your ability to move the weight on the sled and the category you’re signed up for.

Sled pull and sled push fly by so lets make sure you get the technique right!

In this guide, we will cover:

• Movement Rules: Essential regulations for completing the sled pull.
• Technique Cues: The most efficient ways to pull the sled.
• Common Faults & Best Practices: Common mistakes and how to avoid them.

Let’s get into it so you can nail the sled pull station on race day.

Rules of the Hyrox Sled Pull Station

Let’s dive into the rules of the sled pull station before we begin just because it can get a little more complicated if you’re doing doubles, and we don’t want you receiving a penalty now do we!

Assigned Lane and Sled

Upon arriving at the Sled Pull station, a judge will assign you to a specific sled and lane. You must use the sled indicated by the judge and stay within the lane, which is marked by two white lines. Each lane has a box marked at each end, and it is important to keep your feet inside the designated box while pulling.

Completing the Distance

The sled pull requires you to complete four 12.5-meter lengths. You’ll need to pull the sled until it crosses the front line of your box before switching sides or partners.

In the doubles division, partners can switch at any time during the length, but the non-working partner must remain behind and cannot assist with the rope. If the rope coils underfoot, it’s the responsibility of the working partner to clear it, so stay aware of its position.

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Optimal Sled Pull Technique

Your pulling technique will depend on the weight of the sled and your strength. Below are the techniques that can be used in both the open and pro divisions to ensure maximum efficiency.

1. Take the Slack Out of the Rope

Before beginning your pull, make sure to eliminate any slack in the rope. The ropes used in Hyrox races are slightly stretchy, so starting with slack will lead to wasted effort. Position yourself, grab the rope, and pull until all slack is gone before you begin exerting force to move the sled.

2. Set Up Like a Deadlift

A strong sled pull begins with proper posture. Your setup should resemble a deadlift position: feet under your hips, a neutral spine, and tension in your legs and glutes. This solid base allows you to drive through your feet and move the sled with maximum force.

Once in position, your movement strategy will vary depending on the technique you use. Let’s look at the three main techniques:

3. Hand-Over-Hand Method

The hand-over-hand method is primarily used by athletes with strong upper bodies. In this technique, you pull the rope by moving your hands one over the other, relying heavily on your biceps.

• Short, Choppy Pulls: Avoid large, sweeping arm movements. Instead, use short, quick pulls to keep the sled moving steadily.
• Frequent Reps: Since each pull moves the sled only a small distance, expect to perform many reps. This technique is effective but can fatigue the arms quickly, so practice is essential if you want to use it during the race.

4. Hip Extension Method

The hip extension method is a more powerful technique, especially useful when the sled is heavier. This method engages your entire body, not just your arms.

• Drive Through the Floor: After eliminating slack from the rope, drive your feet into the ground while pulling the sled toward you. Use your legs and glutes to generate the majority of your force.
• Squeeze Your Glutes: Once your legs have driven the sled forward, bring your hips through by squeezing your glutes and pulling with your arms simultaneously. This method allows for more movement with each pull, reducing the total number of pulls needed.

5. Walk-Back Method

The walk-back method is commonly used in the pro division, where the sled is much heavier. In this technique, athletes leverage their body weight to move the sled while walking backward.

• Leverage Body Weight: After the initial setup (feet under hips, tension out of the rope), drive your hips forward as in the hip extension method. Then, lean back with your arms straight, allowing your body weight to help pull the sled.
• Keep Arms Straight: Keeping your arms extended during this movement reduces strain on your muscles and ensures a more consistent pull.

This method is particularly effective for heavier sleds and is the most efficient technique for pro division athletes.

Common Mistakes and How to Fix Them

Even with good technique, there are some common mistakes that can slow you down during the Sled Pull. Here’s how to avoid them.

1. Pulling With Slack in the Rope

One of the most common mistakes is starting to pull with slack in the rope. This wastes valuable energy as the initial pull only stretches the rope instead of moving the sled. Be sure to remove all slack before starting.

2. Poor Body Position

Athletes often set up in positions that limit their power output. Rounding your back or standing too upright reduces your ability to generate force. Instead, focus on setting up with a neutral spine and engaging your legs and core to maximize efficiency.

3. Inefficient Hand-Over-Hand Pulls

When using the hand-over-hand technique, some athletes take large, sweeping pulls, which can waste energy and slow the sled’s movement. Instead, keep your movements short and choppy for faster, more controlled progress.

4. Standing Too Far From the Sled

The further away the sled is from you, the harder it is to move. After a few reps using the hip extension method, you may need to switch to hand-over-hand pulls to bring the sled closer. This will make the next pull easier and save energy.

Final Tips for Sled Pull Success

• Practice Multiple Techniques: It’s a good idea to practice all three techniques (hand-over-hand, hip extension, and walk-back) to find the one that works best for you, especially as the weight increases.
• Work on Grip Strength: The sled pull is one of the few Hyrox movements that relies heavily on your grip. Make sure your grip strength is up to the task, particularly if you’re planning to use the hand-over-hand method.
• Use Your Body Weight: In the walk-back method, don’t underestimate the power of leveraging your body weight. Leaning back effectively will save you energy while moving the sled faster.

By refining your technique and avoiding common faults, you’ll be able to move the sled efficiently, saving valuable energy for the rest of the race.