Sled pull at HYROX: weight, technique and training
The sled pull is the third station at HYROX. You pull a sled towards you on a rope for 50 metres, in four lengths of 12.5 metres. In the 2026/27 season you pull 78 kg in Women, 103 kg in Men and Women Pro, and 153 kg in Men Pro. That weight already includes the sled itself. Most of the power comes from your legs and hips. Your arms hold the rope, and your grip has to last.
You get to this station after three kilometres of running, the SkiErg and the sled push. So your legs already know they've been working. That's exactly why good technique pays off. If you only pull with your arms, your grip is gone fast. Here's how the station works, what you're pulling and how to get ready for it.
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Updated: 2026-11-13
What the station involves
The sled pull is station 3 of 8. You stand in a work area at the end of your lane, holding a rope that's attached to the sled. You pull the sled all the way to you, walk round to the other side and pull it back. You do that four times, 50 metres in total. Want the bigger picture first? Read what HYROX is.
These are the main rules from the 2026/27 rulebook:
- You stay standing the whole time. Pulling while sitting or kneeling isn't allowed.
- You stay in your own work area. While you're holding the rope, you don't step on the line at the front or the back.
- The rope doesn't end up in the lane next to you.
- The whole sled has to be past the line before you walk round and pull it back.
Break one of these and you get a warning first. After that it's 15 seconds every time. And you have to finish the whole station, or you're disqualified.
Weight per category
The sled pull is lighter than the sled push. People mix the two up a lot, so here they are side by side. All weights include the sled and apply to the 2026/27 season.
| Category | Sled pull | Sled push (for comparison) |
|---|---|---|
| Women | 78 kg | 102 kg |
| Men and Women Pro | 103 kg | 152 kg |
| Men Pro | 153 kg | 202 kg |
Racing as a pair? In Doubles, Women pull 78 kg. Men, Women Pro and Mixed pull 103 kg, and Men Pro 153 kg. You split the work however you like. Whoever's resting stays in the work zone. There's more on racing as a team of two in HYROX Doubles.
In the Relay, a women's team pulls 78 kg and a men's team 103 kg.
Don't add anything on top. The official weight already includes the sled. How much the empty sled weighs isn't in the rulebook.
Technique: legs, hips and hands
First things first: don't pull with your arms. Your arms are just the link to the sled. Your legs and hips do the work. This is my advice, not a HYROX rule, but for most people it comes down to lean and step.
- Grab the rope as far forward as you can, with straight arms.
- Bend your knees and push your hips back. Keep your back long and your chest up.
- Lean back and take a few steps backwards, inside your work area. Your body weight and your legs drag the sled along.
- Walk back to the front of your area, grab the rope further forward and repeat.
Your work area isn't big, so you only get a few steps. That's why a lot of people mix in hand-over-hand pulling. You pull the rope in one hand after the other, while you stay low and lean back. It's quicker, but your grip and arms tire sooner.
Here's how I'd start: lean and step first, and save hand-over-hand for the last bit of each length. A sled that's stopped takes the most effort to get going again. So keep it moving. Calm and steady beats big yanks followed by a dead stop.
This is hard to see on your own. All you feel is that it's heavy. A coach sees your back rounding, or that you're pulling with your arms after all. One cue at the right moment often helps more than another round of pulling.
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Grip and rope work
You hold the rope the whole time, so your grip is often the first thing to go, especially after the SkiErg. And after this you've still got rowing and a kettlebell carry to do.
Gloves are allowed at HYROX. Grips, the palm protectors some people use on a pull-up bar, aren't. Wrist wraps are allowed. Whether gloves help is personal. Try them in training, never for the first time on race day.
- Let the loose rope pile up behind or beside you, in your own lane. That way you won't trip over it and it stays out of your neighbour's lane.
- Don't squeeze harder than you need to. With straight arms the weight hangs in your hands, not your biceps.
- Shake your hands out as you walk round to the other side.
- Grab the rope properly straight away after walking round, so you're not fumbling for it.
How to train the sled pull
If you can get to a sled with a rope, train the station itself. But you can build a lot without one. I'd focus on three things: strength in your hips and legs, a strong grip, and pulling when you're already tired.
- Deadlift and Romanian deadlift. These teach you the hip hinge: pushing your hips back with a straight back. That's exactly the position you pull the sled in. Here's how to do a deadlift properly.
- Rows with a barbell or dumbbell. A strong upper back holds your position when you lean back.
- Hanging from a bar and farmers carries. Simple, and great for your grip.
- Squats and lunges. Your legs do the heavy work, especially when you step backwards.
Then combine it with running. For example: an easy 1 km run, straight into a few heavy deadlifts and a farmers carry. That gets your body used to what happens in the race: heavy work on tired legs. The same build-up works for the sled push, so you can train the two together.
Training alone means working out the weight, the form and the rest yourself. In a class you don't. The training is ready when you walk in, the coach watches your technique and scales the weight to your level. You just turn up and train.
Got back or shoulder problems? If you're unsure, talk to your doctor or physiotherapist first. A coach can then adjust the exercises for you. We don't take over the role of your doctor or physio.
Mistakes that cost you time
- Pulling with your arms instead of your legs. Your grip's gone before you're halfway.
- Stepping on the line of your work area while holding the rope. A warning first, then 15 seconds every time.
- Walking round before the whole sled is past the line.
- Sitting down or dropping to your knees when it gets heavy. That's not allowed.
- Letting the rope swing into the lane next to you.
- Going out too hard. After this station there are still five kilometres and five stations to go.
How to prepare with Hybrid Endurance
We are not an official HYROX gym. Our Hybrid Endurance classes prepare you very well for a HYROX event. You train strength and cardio in one class, with a coach in every class who scales each exercise to your level. Those classes run on Tuesday, Wednesday and Sunday. Check the schedule for the times, or read more about hybrid training in Amsterdam East.
Never trained with a coach before? No problem. You start at your level. You don't have to be fit to start. You do have to be willing to train.
Want to pull that sled with confidence? Build your base first.
With Your Strong Start you learn what the sled pull runs on: using your hips, keeping your back straight and a grip that lasts. A coach watches you and adjusts everything to your level. So when you're standing at that rope, you know exactly what to do.
- 12 coached CrossFit sessions in 4 weeks, around 3 a week
- A personal starting assessment plus scalable Fit Test as your baseline
- A midway check, so one busy week doesn't break your rhythm
- Final assessment and repeat Fit Test: you see what changed
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Frequently asked questions
How much does the HYROX sled weigh on its own?
That isn't in the rulebook. The official weight of 78, 103 or 153 kg is always the total, so sled and weight together.
Is the sled pull harder than the sled push?
The weight is lower than the sled push. But you've got a rope in your hands the whole time, and that asks a lot of your grip and back. Which one feels harder differs per person.
Can I train the sled pull without a sled?
Mostly, yes. Deadlifts, barbell rows, hanging from a bar and farmers carries build the strength and grip. Do practise the rope work on a real sled a few times before your race.
Are gloves allowed at the sled pull?
Yes, gloves are allowed at HYROX. Grips, the palm protectors some people use on a pull-up bar, aren't. Wrist wraps are allowed.
How do you split the sled pull in Doubles?
That's up to you. Swapping every length works well, so your grip can recover while your partner pulls. Whoever's resting stays in the work zone.