HYROX Sled Pull: Technique, Weights and the Rules That Cost You Time

The HYROX sled pull is where good races quietly fall apart. It comes straight after the sled push, it burns your grip before the farmers carry, and the box rules catch out more racers than the weight does.

The HYROX sled pull at a glance

	Women Open	Men Open	Women Pro	Men Pro
Weight (incl. sled)	78 kg	103 kg	103 kg	153 kg
Distance	50 m (4 × 12.5 m)	50 m	50 m	50 m

Weights are from our station guide, which follows the HYROX rulebook. Check the 2026/27 rulebook before you race.

The sled pull rules (2026/27)

• Use your assigned lane. Missing it is a disqualification.
• Start behind the line. Both you and the sled start completely behind the white line.
• Stay in the Racers Box. You pull from a marked working area and can’t step on its front or back line while holding the rope.
• Stay standing. No sitting or kneeling to pull.
• Full lengths only. The whole sled must pass the 12.5 m mark before you change direction. Then you run to the other end and pull it back.
• Keep your rope tidy. It can trail out the back of your lane, but it can’t get in your neighbour’s way.
• Chalk: only the chalk provided at the station.

Penalties: first infringement is a formal warning. After that, each one costs 15 seconds. Bringing your own chalk is 2 minutes.

Two ways to pull

PureGym trainer and HYROX athlete Darian Galloway teaches two techniques. Most racers end up mixing them.

1. Walk back (legs first)

• Grab the rope with both hands, back flat, core braced.
• Drive with your legs as you walk backward to the back of the box.
• Drop the rope, walk to the front of the box and reset.

Best for strong legs and heavier sleds, because it saves your arms and grip.

2. Stand and pull (hand over hand)

• Step over the rope so it runs between your feet.
• Bend your knees, brace, and pull hand over hand with steady tension.

Faster when the sled is moving, but harder on your back, arms and grip.

Our station guide gives the key cue: sit back into the rope and use your legs. Pulling with only your arms leaves no grip for the farmers carry.

Common mistakes

• Rounding your back under load.
• Pulling too fast early and losing form.
• Relying on momentum instead of steady tension.
• Holding your breath. Breathe on every pull.
• Stepping on the box line in a hurry. That’s a warning, then 15 seconds.

Pacing

The sled pull comes after the sled push, so your legs are already loaded. Our pacing guide targets:

Goal finish	Sled pull target
1:15	4:01
1:30	4:50
1:45	5:38
2:00	6:26

Keep the sled moving. Once it stops, it takes more effort to get going again.

How to train it

Galloway’s advice, per PureGym:

• Learn both techniques light, then add weight gradually.
• Mix light, fast pulls with heavier ones.
• Pull when you’re tired to simulate the race.
• Build the muscles behind it: bent-over rows, deadlifts, Romanian deadlifts, farmers walks, planks and face pulls.
• Start with one or two sled sessions a week.

No sled at your gym? A rope over a loaded sled works, and our HYROX home gym guide covers sleds you can use at home. Thin gloves and the event chalk help protect your hands. See the grip picks on our gear page.

Next station: burpee broad jumps. Read our burpee broad jumps guide next.

Check price on Amazon: Grip gloves · Friction Labs liquid chalk