Power Sled High Pull

Power Sled High Pull Exercise Description

The Power Sled High Pull is a compound, ground-based pull that links a strong leg and hip drive to an upright pull of the arms. You initiate with the lower body to start the sled moving, then elevate the elbows to draw the straps toward the chest. Primary muscles include the gluteus maximus, hamstrings, and quadriceps for the drive; the upper and mid trapezius, posterior and lateral deltoid, and elbow flexors during the high pull; with the core bracing to stabilize the trunk. It reinforces tall posture, coordinated triple extension (hips and knees extending together), and a smooth transition into a powerful upper-body pull. Because the sled stays on the floor, the resistance is primarily concentric as it slides, and you reset by stepping back to maintain strap tension.

Muscle Groups: Back, Biceps, Delts, Glutes, Hamstrings, Hips, Quads, Shoulders, Traps
Target Muscles: Biceps Femoris - Long Head, Brachialis, Deltoid - Lateral, Deltoid - Posterior, Gluteus Maximus, Trapezius - Middle Fibers, Trapezius - Upper Fibers, Vastus Lateralis
Assisting Muscles: Brachioradialis, Levator Scapulae, Rhomboid Major, Semitendinosus, Serratus Anterior, Supraspinatus, Vastus Medialis
Stabilizing Muscles: External Obliques, Longissimus, Multifidus, Rectus Abdominis, Transversus Abdominis
Body Area: Lower Body, Upper Body
Body Parts: Arms, Back, Hips, Legs, Mid Back, Shoulders, Upper Arms, Upper Back, Upper Legs
Body Surface: Back, Front, Side
Body Symmetry: Bilateral
Equipment: Power Sled
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Elbow Flexors, Hip Extensors, Knee Extensors, Knee Flexors, Scapular Elevators, Scapular Retractors, Shoulder Abductors, Shoulder Extensors
Joint Involvement: Multi-joint
Muscle Location: Glutes, Lower Bicep, Mid Traps, Outer Hamstring, Outer Quad, Rear Shoulder, Side Shoulder, Upper Traps
Movement Direction: Other
Muscle Position: Anterior, Lateral, Posterior
Gender: Male

How To Do The Power Sled High Pull Exercise

‘- Attach a strap/handles low on the sled. Stand facing the sled with feet hip- to shoulder-width, knees softly bent, arms straight, hands overhand on the strap.
– Brace the core, set a neutral spine, and draw the shoulder blades slightly back and down; ribs stacked over pelvis.
– Create light tension in the strap, shins vertical or slightly forward, chest tall, gaze forward.
– Drive through the floor to extend the hips and knees, initiating the sled’s movement before the arms pull.
– As the sled glides, perform a powerful shrug and high pull: lead with elbows traveling up and out, keeping the hands close to the torso.
– Finish with the hands around lower chest/upper rib height, elbows above wrists, wrists neutral—not bent.
– Lower the hands under control to re-extend the arms; avoid leaning back or letting the ribcage flare.
– Step back to re-tension the strap, reset posture, and continue with smooth, non-jerky pulls.
– Keep the strap close to the body path; avoid early arm yanking, rounded back, or letting shoulders roll forward.

Power Sled High Pull Tips

‘- Stand facing the sled with feet hip- to shoulder-width, knees softly bent, and arms straight with an overhand grip on the strap.
– Brace your core, keep a neutral spine, and set your shoulder blades slightly back and down with ribs stacked over your pelvis.
– Create light tension in the strap before pulling, with shins vertical or slightly forward, chest tall, and gaze forward.
– Drive through the floor to extend hips and knees and get the sled moving before you start pulling with your arms.
– As the sled glides, add a powerful shrug and high pull, leading with elbows traveling up and out.
– Keep your hands close to your torso during the high pull so the strap stays close to your body path.
– Finish with hands around lower chest/upper rib height, elbows above wrists, and wrists neutral—not bent.
– Lower your hands under control to re-extend the arms, avoiding leaning back or letting your ribcage flare.
– Step back after each rep to re-tension the strap, then reset your posture before the next pull.
– Keep the movement smooth and non-jerky, avoiding early arm yanking, a rounded back, or shoulders rolling forward.

Power Sled High Pull Beginner Introduction

The Power Sled High Pull blends a strong leg push with an aggressive pull through the upper body, all while the sled glides along the ground. This ground-based movement begins with force from the lower body to set the sled in motion, then transitions into an upright pull as the elbows travel upward and out, bringing the strap toward the torso. Because the sled stays planted on the floor, the effort centers on the lifting phase, with each repetition reset by stepping back to regain tension on the strap.

This exercise targets the glutes, hamstrings, and quads during the drive, then shifts demand to the traps, shoulders, and biceps as the strap rises. Throughout the motion, the core supports a stable, upright trunk and steady body position. The pattern highlights powerful hip and knee extension happening together, followed by a smooth upper-body finish, creating a coordinated, full-body pull that ties the legs and arms into one continuous, athletic effort.