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Sled Pull (Stationary)
A bent-over sled pull with minimal hip movement that targets back, core, and grip to build pulling strength, endurance, and stability; performed over a set distance with controlled steps.
About Exercise
Equipment
Sled, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Obliques, Glutes, Hamstrings, Quads
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Upper Traps, Mid Traps
Biceps
7/10Long Head
Forearms
6/10Flexors
Lower Back
6/10Erector Spinae
Abs
6/10Rectus Abdominis
Obliques
5/10External Obliques
Glutes
5/10Glute Max
Hamstrings
5/10Biceps Femoris
Quads
4/10Rectus Femoris
Programming
Typical Rep Range
20-50 reps
Rest Between Sets
60-120 seconds
How to Perform
Attach straps to loaded sled. Stand facing it, hinge at hips into bent-over position with straight back and engaged core, feet shoulder-width apart.
- Grip straps firmly with arms extended.
- Brace core and maintain neutral spine.
- Take small controlled steps backward while pulling sled by contracting back and bending elbows.
- Keep hips stagnant with minimal movement.
- Sustain tension through upper body and core throughout distance.
- Release straps at end point.
Coaching Tips
Form Cues
- Hips stagnant
- Core braced
- Back straight
- Elbows to body
- Grip tight
Breathing
Inhale to prepare, exhale during each pull while bracing core to maintain stability.
Tempo
2-0-2
Range of Motion
Pull until elbows reach torso or slightly past, with small steps backward over full designated distance while keeping torso at 45-degree angle.
Safety
Safety Notes
- Use even surface to prevent tipping
- Start with light weight
- Avoid if acute back pain
- Remove strap slack before pulling
- Warm up hips and back first
Spotting
Spotting not required; partner can assist with setup or monitor form from side.
Common Mistakes
- Rounding back
- Excessive hip sway
- Loose core
- Jerking motion
- Slack in straps
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Poor grip strength
Flexibility Needed
- Hip hinge mobility
- Shoulder flexion for grip
Build Up First
- Basic hip hinge form
- Grip endurance
- Core bracing proficiency
Also known as
Static Sled Drag, Bent-Over Sled Pull, Prowler Static Pull
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