50m Sled Pull

The 50m Sled Pull is a conditioning drill where you pull a weighted sled toward you hand-over-hand using a rope. It trains pulling strength and endurance through your lats, upper back, and hamstrings, while your biceps, glutes, and core work to keep you stable.

Set up facing the sled with your feet about shoulder-width apart. Push your hips back into a hinge, keep your back flat, and grab the rope with both hands. Your arms should reach out in front of you, and the rope should already have light tension before you start.

Brace your midsection and pull the rope toward you hand over hand. As one hand releases, drive your legs back and use your body weight to help move the sled. Keep tension on the rope the whole time, and reset your feet between pulls by taking small steps backward so you stay in a strong position.

Breathe out as you pull, and keep your core tight to support your lower back. To make it easier, use a lighter sled or cover a shorter distance. To make it harder, add a little more weight to the sled or finish the 50 meters faster while keeping your form clean.

Fault: Standing straight up and pulling with only the arms. Fix: Hinge at your hips and drive your legs back with each pull so your legs and back do most of the work.

Fault: Letting the rope go slack between strokes. Fix: Keep tension on the rope the whole time so every hand movement keeps the sled moving forward.

Fault: Feet staying planted or crossing over. Fix: Reset your feet between pulls, taking small steps backward so you stay balanced and ready for the next pull.