The 50m sled pull is the third functional fitness station athletes encounter during the Hyrox race, immediately following the sled push. In this segment, competitors must pull a weighted sled across a 50-metre course using a rope, challenging their upper-body strength, grip endurance, and overall cardiovascular stamina.
How the Sled Pull Works
Unlike the sled push, the sled pull involves athletes pulling a sled loaded with weight plates toward themselves using a long rope. Athletes remain stationary behind a designated line and must pull the sled along the 50-metre track using repeated, powerful pulls of the rope. This tests upper-body strength and endurance, as well as grip and core stability.
Sled Pull Weights & Categories
The sled weight varies according to athlete category, such as gender, age group, and division (open vs. pro). Hyrox standardizes these weights to ensure fair competition and comparable performance across all events.
To find exact weights and category breakdowns, check our detailed guide here:
Primary Muscles Used in the Sled Pull
The 50m sled pull targets distinct muscle groups compared to the sled push, emphasising upper-body and core strength. Primary muscles involved include:
- Latissimus Dorsi (Lats) – The large back muscles activated during each powerful pull of the rope.
- Biceps & Forearms – Heavily engaged in maintaining grip and executing rope pulls.
- Trapezius & Rhomboids – Important for stabilising the shoulder blades and upper back during repetitive movements.
- Core Muscles – Essential for stabilising the torso, maintaining posture, and generating power during pulls.
- Leg Muscles (Quads, Hamstrings, and Glutes) – Engaged indirectly to provide stability and leverage during the pull.
How to Train for the 50m Sled Pull
Preparation for the sled pull should emphasise upper-body and grip strength, along with overall muscular endurance. Here’s how to best train for this challenging Hyrox station:
Strength & Grip Training
Build the specific strength needed for rope pulls with exercises such as:
- Bent-over rows & cable rows – Strengthen the upper back and lats.
- Pull-ups & chin-ups – Boost upper-body pulling strength. – 100 Pullups a Day Challenge
- Farmer’s carries & dead hangs – Enhance grip strength and forearm endurance.
- Rope climbs or rope pulls – Directly mimic competition movements and build practical pulling power.
Cardiovascular Conditioning
The sled pull is highly aerobic and requires solid cardiovascular endurance. Add the following workouts to your training regimen:
- Interval rowing sessions – Enhance aerobic capacity and simulate the pull motion.
- Battle ropes – Develop upper-body endurance, grip strength, and aerobic conditioning simultaneously.
- Circuit training – Combine upper-body exercises with cardio drills to replicate race fatigue.
Specific Sled Pull Practice
The best training for the sled pull is performing the actual movement. Consider the following strategies:
- Use a rope attached to a sled or resistance weight in training, gradually increasing the load.
- Vary pulling distances and rest intervals to mimic Hyrox competition scenarios.
- Practice technique efficiency, focusing on consistent, powerful rope pulls to maximise momentum and conserve energy.
By incorporating targeted upper-body exercises, grip-specific workouts, and cardiovascular endurance drills, you’ll be thoroughly prepared to tackle the 50m sled pull and enhance your overall Hyrox performance.
