Sled Rope Pull

The Sled Rope Pull is a conditioning exercise where you pull a weighted sled toward you using a rope, hand-over-hand. It trains your lats, mid-back, biceps, and core while keeping your heart rate up.

Set up seated or standing facing the sled. Grab the rope with both hands, keep your torso tall, and plant your feet firmly on the ground. Start with the rope taut so there is no slack.

Pull the rope hand-over-hand. Drive your elbows back past your ribs with each pull, squeezing your shoulder blades together. Keep your torso braced and facing forward the whole time. Continue pulling until the sled reaches you.

Breathe out as you pull the rope, and brace your core like you are about to be bumped in the stomach. To make it easier, use a lighter sled or shorten the pulling distance. To make it harder, add more weight to the sled or pull from a seated position so your legs help less.

Fault: Pulling with straight arms and shrugging the shoulders. Fix: Bend your elbows and pull them back past your ribs, using your back and arms instead of your traps.

Fault: Leaning back or twisting the torso to yank the rope. Fix: Keep your torso braced and square to the sled; let your arms and back do the work while your core stays still.

Fault: Holding your breath or breathing shallowly. Fix: Exhale as you pull each hand back, inhale as you reset, and keep your core engaged throughout the set.