HYROX Sled Pull

Station 3 is the 50m sled pull. You pull a weighted sled 50m in total—often split into 4× 12.5m segments—using a rope (or designated attachment). You face away from the sled and pull it toward you by walking or running forward, so the sled is dragged along the floor. Sled weight is set per division.

The sled pull targets the posterior chain, grip, and core. It is a different movement from the sled push: you are pulling the load toward you rather than pushing it away, which places different demands on the body and requires a distinct technique.

Hold the rope with both hands and lean forward slightly, arms in front of you. Drive with the legs: take strong steps and use your body weight and leg drive to pull the sled. Keep the rope taut and avoid slack—slack creates a jerky, inefficient pull. Short, powerful steps often work better than long strides.

Keep your core braced and back flat. Do not round the lower back. If the rope is long, you can gather it in as you go or use a consistent length. Face forward and look where you are going; do not twist the spine. Alternate or switch grip only if your hands are slipping, and only when safe.

The sled pull can feel heavy from the first step. Start at a pace you can sustain for the full 50m. Do not sprint the first 15m—the load will catch up and slow you down. A steady, strong pull from start to finish usually beats a fast start and a slow finish.

If the floor is slippery or the sled sticks, focus on consistent tension on the rope and steady steps. Near the end, you can increase effort to the line. Step across the 50m mark, drop the rope, and transition to the next 1km run.

Train the sled pull with the race-weight sled (or slightly heavier) over 50m. Do 3–5 reps with 60–90 seconds rest to build capacity. You can also do longer pulls (e.g. 75m or 100m) at a slightly easier effort to build work capacity.

Grip and posterior chain matter. Add rope rows, heavy rows, and deadlifts in the gym. Farmer carries and dead hangs improve grip. Combining sled pull with a short run or another station in training helps you adapt to doing it when already fatigued.

Rounding the back and pulling mostly with the arms wastes energy and risks strain. Keep the back flat and drive with the legs. Letting the rope go slack and then yanking it creates an inefficient, stop-start motion—maintain tension.

On race day, get to the rope quickly after the run, set your grip, and start pulling. Stick to your practiced rhythm. When you finish, do not leave until the judge has validated that you completed the 50m. Then drop the rope safely and move into the next run. The sled pull is often one of the slower stations; stay calm and keep moving.