Sled Pull (Sled)
Also called Sled Pull
How to do it
Attach a long rope to the sled and walk backward until it is straight. Face the sled in a stable stance, pull the rope hand over hand until the sled reaches you, then reset the rope and repeat without jerking or rounding your back.
Setup
Use a securely attached rope with enough clear lane behind you. Brace in an athletic stance, grip one section in each hand, and keep the rope aligned with the center of the sled.
Where you should feel it
Through the lats, biceps, forearms, glutes, and hamstrings, with the core and lower back holding position as each hand pulls.
When to use it
Use for full-body work capacity, grip endurance, and HYROX-specific preparation. Track load and distance on a consistent surface.