3 Techniques to Elevate Your Sled Pull Workouts

You’ve seen them in the gym. Sled pull workouts are all the rage as functional fitness continues to rise in popularity. However, we know jumping into a new workout, or trying a piece of equipment you’ve never used before, can be intimidating—even for something as simple looking as dragging a sled around.

To get it right (and make the most gains possible) you need to know proper sled pull workout techniques. Here are three ways to work with the sled, plus the benefits of using this unique conditioning tool.

What Is the Sled Pull?

First things first, let’s establish terms. A weight sled is a flat piece of equipment designed to be pulled or pushed—usually across turf, but you can take weight sleds outdoors as well. Sleds can be loaded up with plates to increase resistance as well, making them a desirable middle ground between cardio and strength.

How To Do the Sled Pull with Perferct Form

At a glance, sled workouts are simple enough; just move it from Point A to Point B. But, as with everything you do in the gym, the devil’s in the details.

If you’ve been wondering how to improve sled pull performance, you need to understand the three main techniques you can use. They each come with distinct strengths and weaknesses—your best bet is to pick the one that aligns closest with your goals.

Backwards Walk: Slow and Steady

Backwards walking during sled pull workouts is the slowest, but most efficient, way to perform sled pulls. You can hold the rope in your hands or, if you have a sling available, wrap it around your waist and pull hands-free.

Using a sling for this sled pull variation can be particularly useful if you do sled pull workouts as a leg day warm-up. By attaching the resistance to your hips, you apply traction to the spine and pelvis, which can help loosen things up.

Arm Pull: High Speed, High Intensity

The arm pull technique is quick, dirty, and tiring. It’s exactly what it sounds like—you drag the sled toward you with your feet planted, pulling solely with your arms. This sled pull alternative works wonders as an upper-body warm-up, or if you’re doing a timed fitness challenge with a light sled.

Hip Drive Pull: The Middle Ground

Using your legs is slow, but efficient; your arms are the opposite. Somewhere in the middle lies the hip drive pull technique, also known as the squat-to-row. This sled pull workout technique adds a ballistic element.

You start by squatting down, holding the rope with straight arms. As you push to a standing position by extending your hips (think kettlebell swing), you use the momentum to initiate the arm pull.

It’s not quite as fast as cycling your arms, but you can sled pull more weight with this technique and engage both upper and lower-body musculature at the same time.

Sled Pull Muscles Worked

Sled pull workouts are mainly done for athleticism. That said, it pays to know what muscles are working depending on your technique of choice, before you dive in. Here are the sled pull muscles worked, according to each style.

• Backwards walk: Quadriceps, gluteus maximus, erector spinae, gastrocnemis (calves)

• Arm pull: Latissimus dorsi, biceps brachii, rhomboid major and minor, forearm flexors/extensors, rectus abdominus and obliques

• Hip drive pull: Quadriceps, gluteus maximus, erector spinae, biceps brachii, latissimus dorsi, rhomboid major and minor

Sled Pull Workout Benefits

Sled pulls aren’t just for athletes—though you’ve probably seen them used in plenty of sport-training contexts. Athleticism is just the tip of the iceberg. Here are the varied benefits of sled pull workouts.

Improves Sport Performance

Sled work has been a staple of athletic training for decades. Why? It’s practical and power-focused. Studies tell us that sled pull workouts provide “clear increases in force production”—if you’re willing to hit them hard and heavy.

Studies also show that horizontal force development, both forward and backward, which is a crucial aspect of nearly every court, track, or field sport, can be developed via sled work. It’s no wonder you see football players and track athletes work with the sled on a regular basis.

A Great Warm-Up

You can do sled pull workouts unto themselves, sure. But sled training also has value in your warm-up. This is because most sled drills challenge your cardio as much, or more, than your muscles.

A good warm-up has three components:

1. Raises core temperature and improves blood circulation

2. Engages the muscles used in the workout

3. Acclimates mindset to the demands of training

Sled pulls (and pushes) hit all three. Try the arm pull technique before a back workout and see for yourself.

Bolsters Conditioning

You’ll also commonly see sled workouts used in conditioning training. Practical cardio training is all about using your body in real-world scenarios with functional exercises, not hamster wheeling it on the treadmill or elliptical for an hour.

Sled pulls work well here as many common conditioning tools—kettlebells, medicine balls—can’t be used to target your back. Arm pulling a sled serves as a workaround that’ll still get your heart pumping, especially if you’re doing a circuit.

Sled Pull on Strive™ Curved Treadmill

Not everyone has a yard of turf or room to pull a weight sled. However, the Strive™ Curved Treadmill supports your running efforts and sled work, giving you access to cardio and strength work from one piece of equipment.

To do a sled pull on the Strive™ Curved Treadmill, place the tread into Sled Mode, strap into a Sled Harness, and attach it to the treadmill's handles with Treadmill Straps. This will keep you secure on the belt, while you work backwards.

Takeaway

Sleds aren’t a must-use gym tool, so don’t fret if you’ve been getting a bit of gym FOMO. That said, when incorporated correctly, sled pull workouts can elevate your fitness in ways you might not expect.

There aren’t many pieces of equipment in the gym that ride the line between conditioning and strength as elegantly as a weight sled. Whether you want to improve at your sport, give your heart a real workout, or warm up for weight training sessions, sled workouts are worth trying.

FAQs

What muscles do sled pulls work?

Muscles worked by sled pulls vary depending on your technique. If you’re just using your upper body, sled pulls work your back, biceps, and forearms. If you’re using your legs, you’ll get quad, glute, and calf engagement.

What are the benefits of sled pull workouts?

Sled pull workouts benefit your fitness in multiple ways. They work as a warm-up before a strength training session or as a conditioning tool to improve cardiovascular capacity.

Is pushing or pulling a sled better?

Whether you should pull or push a sled depends on your goals. Sled pushes work your legs and your upper-body “pushing” muscles (shoulders, triceps), while sled pulls can work your legs and back.

How heavy should a sled pull be?

Sled pull weight depends on your goals. If you’re trying to improve explosive power, load them heavily. For a warm-up, keep things light.

References

1. Morin, J., Petrakos, G., Jiménez-Reyes, P., Brown, S. R., Samozino, P., & Cross, M. R. (2017). Very-Heavy Sled Training for Improving Horizontal-Force Output in Soccer Players. International Journal of Sports Physiology and Performance, 12(6), 840-844. Retrieved Jan 22, 2026