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The Sled Pull, as well as its near sibling Sled Push, is a challenging part of the Hyrox race, demanding strength and endurance. But what if your gym doesn’t have a sled? Don’t worry! You can still effectively train for this event using alternative exercises that target the same muscle groups.

This post will guide you through practical exercises you can incorporate into your routine to build the necessary strength and power for a successful Sled Pull, even without access to a sled.

Replicating the Movement:

• Cable Pulls: Mimic the sled pull motion using a cable machine with a rope attachment. Adjust the weight to match your fitness level.
  • For an arm-focused pull, grip the rope with both hands and pull towards your body in a rowing motion.
  • To engage your legs, squat down and step backward while pulling the cable.

Building Strength:

• Single Arm Bent-Over Rows: This exercise strengthens your back muscles, crucial for pulling. Use dumbbells or a barbell, maintaining a flat back throughout the movement.
• Banded Rows: Utilize resistance bands for a versatile workout. Attach a band to a rack and perform rows, engaging your lats and back muscles.

• Bent-Over Kettlebell Rows: Another excellent back exercise, this variation can be performed with kettlebells, dumbbells, or a barbell. Keep your back flat and focus on driving your elbows towards your sides.
• Gorilla Rows: One of mu favorites. This variation of bent-over rows involves lifting one dumbbell at a time, alternating sides.

• Chin-Ups and Pull-Ups: These bodyweight exercises build upper body and grip strength. Use an assisted machine if needed.

Boosting Grip Strength:

• Dumbbell Holds: Simply hold heavy dumbbells for as long as possible. Gradually increase the weight or holding time to improve grip endurance.
• Pinch Grip Holds: Pinch weight plates together and hold them, targeting the muscles responsible for grip strength.

• Forearm Exercises: Strengthen your forearms with wrist curls and reverse wrist curls using dumbbells.

Enhancing Leg Power:

• Squats: Squats are a fundamental exercise for leg strength and power. Use dumbbells, barbells, or kettlebells for added resistance.
• Hill Sprints: Running uphill builds leg power and endurance. Sprint up a hill and walk or jog back down, maintaining consistent speed for each sprint.
• Sumo Deadlifts: This deadlift variation targets the inner thigh muscles, important for stabilizing your stance during the pull.

• Farmers Carry: Carry heavy dumbbells or kettlebells for a set distance. This exercise strengthens your grip, legs, and core. This, obviously will improve also the Farmers Carry exercise.

By consistently incorporating these exercises into your training regimen, you can build the strength, power, and endurance needed to conquer the Hyrox Sled Pull.

A mid-level workout for Sled Pull

Warm-up (5 minutes):

• Light cardio: Jumping jacks, high knees, butt kicks (2 minutes)
• Dynamic stretching: Arm circles, leg swings, torso twists (3 minutes)

Workout (35 minutes):

• Cable Pulls:
  • Forward pull: Stand facing the cable machine, feet shoulder-width apart. Pull the rope towards your hips, keeping your core engaged and back straight. (3 sets of 10-12 reps)
  • Backward drag: Stand with your front to the cable machine, feet shoulder-width apart. Hold the rope and walk backward, maintaining tension in the cable. (3 sets of 20 steps)
• Strength Training:
  • Single-arm bent-over rows: Use a dumbbell or barbell. Keep your back flat and core engaged. (3 sets of 10-12 reps per arm)
  • Gorilla rows: Use dumbbells. Bend at the hips, keeping your back flat. Row one dumbbell up at a time, alternating sides. (3 sets of 10-12 reps per arm)
• Grip Strength:
  • Dumbbell holds: Hold heavy dumbbells for as long as possible. (3 sets to failure)
  • Pinch grip holds: Pinch weight plates together and hold. (3 sets to failure)
• Leg Power:
  • Squats: Use bodyweight or add weight with dumbbells or a barbell. (3 sets of 10-12 reps)
  • Sumo deadlifts: Focus on proper form and engage your inner thighs. (3 sets of 8-10 reps)
  • Farmer’s carry: Carry heavy dumbbells or kettlebells for a set distance. (3 sets, walking for 20-30 seconds)

Cool-down (5 minutes):

• Static stretching: Hold each stretch for 30 seconds. Focus on major muscle groups worked during the workout.

Important Considerations:

• Adjust the weight: Choose weights that challenge you but allow you to maintain good form.
• Rest between sets: Allow for adequate rest between sets (aim for 60 seconds).
• Progressive overload: Gradually increase the weight, reps, or sets as you get stronger.
• Listen to your body: If you experience pain, stop the exercise and rest.