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Sled Pull-Through

Free Weights / Cardiovascular / Total Body / Intermediate
  • Hamstrings
  • Groin
  • Biceps
  • Quads
  • Calves
  • Middle Back
  • Lower Back
  • Glutes
  • Hip Flexors
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  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Muscles
  • Equipment
  • Details

How to do the Sled Pull-Through - Learn Proper Sled Pull-Through Form

  1. Step 1: Load a sled with the desired weight and attach a double handle/band onto the sled.
  2. Step 2: Stand wider than shoulder-width apart with the band between your legs on the ground.
  3. Step 3: Grab the handles of the band with both hands.
  4. Step 4: Walk forward so that your hands go down between your legs. Bend over at your hips and go down into a partial squat.
  5. Step 5: With the band tight, begin exercise by pulling weight up with your arms, while at the same time thrusting forward with your hips and legs.
  6. Step 6: Walk forward and repeat.

Sled Pull-Through Variations and Sled Pull-Through Alternatives

  1. Variation 1: Perform a Backward Sled Sprint.
  2. Variation 2: Perform a Forward Sled Sprint.
  3. Variation 3: Perform a Sled Rope Pull.

Sled Pull-Through Tips

  1. Tip 1: Focus on using your hips and legs to drag the weight, while following through with your arms.
  2. Tip 2: Get down into a partial squat to really work your legs and thrust hips forward when pulling the sled.
  3. Tip 3: Use a long enough rope/chain/band so that when you pull the sled it does not come close to hitting your feet.

Sled Pull-Through Records and Sled Pull-Through Statistics from Site Users

Sled Pull-Through - Similar Exercises

ExercisePrimary MuscleDifficulty
Default HamstringsBeginner
Default HamstringsIntermediate
Default HamstringsIntermediate
Default HamstringsBeginner
Default HamstringsIntermediate
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Sled Pull Through Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Groin blue Biceps blue Quads blue Calves blue Middleback blue Lowerback blue Glutes blue Hipflexors blue Hamstrings orange

Sled Pull Through Equipment


Sled Pull Through Training Details

The sled pull-through is a free weights, cardiovascular, and total body exercise that primarily targets the hamstrings and to a lesser degree also targets the groin, biceps, quads, calves, middle back, lower back, glutes, and hip flexors.

The only sled pull-through equipment that you really need is the following: sled. There are however many different sled pull-through variations that you can try out that may require different types of sled pull-through equipment or maye even require no equipment at all.

Learning proper sled pull-through form is easy with the step by step sled pull-through instructions, sled pull-through tips, and the instructional sled pull-through technique video on this page. The sled pull-through is a pull exercise for those with a intermediate level of physical fitness and exercise experience. Watch the sled pull-through video, learn how to do the sled pull-through, and then be sure and browse through the sled pull-through workouts on our workout plans page!

Sled Pull Through Sports

Sled Pull Through Force Type: Pull
Sled Pull Through Mechanics Type: Compound
Sled Pull Through Other Names: Sled Pull-Throughs, prowler

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