hyrox sled pull tips to go faster / hyrox sled pull training exercise alternative
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The 50m sled pull is the 3rd functional exercise station at HYROX and here at five tips to help you on this in your next race.
There are two distinct popular techniques for the sled pull the slower lean and step back technique which is predominantly a legs focused movement and the hand over hand pull which is predominantly an upper body technique, either choosing between these two based on where you are strongest or blending a combination of the two in your race to distribute the impact of the workout across the body, is station strategy well worth considering ahead of your race in training.
In terms of energy output the lean and step back is the more conservative of the two techniques allowing you to hold back at little extra in the bank for those later stations, as you are predominantly using your natural body weight to leverage and move the sled with this technique. Whereas the hand over hand technique tends to be a more explosive movement, which will fatigue the back lats and arms fairly quickly.
I personally favour the slower lean and step back technique during the first 2-3m of each 12.5m pull length, this is when the rope is at its heaviest and most elastic, so using this technique for those first few metres minimises energy effort lost when initially building tension in the rope. As the sled gets closer it will feel lighter and then the hand over hand technique can help you finish the sled lengths strong and fast.
When preparing for this station in your training body weight pull-ups and then progressing onto weighted pull ups are a great exercise which mimic the weighted pulling movement.
Aim to build up to 3 sets and 8-10 reps of this and train a mixture of wide pull up grip to focus on those back lat muscles and narrow / closer grip to hit those biceps. In the words of the world champ Hunter McIntyre biceps win races or in this case, help you dominate on the sled pull station.
Whilst pull ups will help build strength as the back and arm muscle work together, also integrating bent row exercises into your hyrox training for sled pull is a great complementary exercise and way to isolate each side of the of body and build increased pulling strength. Aim to begin by pulling around 20% of your body weight progressing up to 50-65% over time.
Similar to sled pull it really important we adequately build and train our core to be strong, stable and able to transfer the push and pull loads through the body in these exercises. The Mcgill big 3 drills are great for this and I’ve provided more detail on this in the video description.
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