Sled Pull
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Sled
HOW TO PERFORM
- Strap into the harness or grip the straps/rope, hips back and the line taut.
- Drive through the legs against the load, staying low with the chest over the work.
- Take short, hard, continuous steps (or pull hand-over-hand), keeping the sled moving under constant tension.
FORM TIPS
- The reverse drag walks backwards with the straps held at the chest and the torso upright, leaning away from the sled. It loads the quads where the forward drag loads the posterior chain.
TARGET MUSCLES
Primary
- Glutes
- Quads
- Hamstrings
Secondary
- Forearms
- Calves
- Traps
In the app
This guide covers these exercises in the Ægir Iron library:
- Sled Pull
- Rope Pull
- Reverse Sled Drag
- Sled Drag
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.