Sled Pull (Backward)

Which muscles does it train?

Equipment needed

How to perform it

For strength, use 3 to 5 heavy carries over 10 to 20 meters with 2 to 3 minutes of rest. For conditioning and volume, use 3 to 4 carries over 30 to 50 meters at a moderate load.

Execution and technique cues

• Hold the straps firmly with arms extended, facing the sled with feet hip-width apart and knees bent.
• Sit back into a partial squat position, keeping the chest up and the arms fully extended.
• Take deliberate, powerful steps backward, driving through the balls of the feet to pull the sled toward you.
• Maintain a low hip position and a proud chest, keeping the core engaged until the time or distance is completed.

Common mistakes

• Bending the elbows and trying to pull the sled with the arms instead of the legs.
• Allowing the lower back to round due to a loss of core engagement.
• Extending the hips too high, which reduces the tension on the quadriceps.

Frequently asked questions

Is the backward sled pull good for knee health?

Yes, it is an excellent exercise for knee rehabilitation as it strengthens the quadriceps and connective tissues with minimal joint impact.

Should I pull the straps with my arms?

No, keep your arms straight and use your bodyweight and legs to drive the movement backward.

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