Hand Over Hand Pull (Sled)

A pulling movement where you advance a sled by pulling a rope hand-over-hand, engaging the lats, shoulders, and core in a dynamic pattern.

Instructions

1. Attach a rope to the sled and load it with appropriate weight.
2. Stand facing the sled at a distance with the rope in your hands.
3. Maintain an athletic stance with your core engaged and slight forward lean.
4. Pull the rope hand-over-hand in a continuous motion, bringing your hands alternately toward your body.
5. As you pull with one hand, release with the other and continue the sequence.
6. Move steadily forward toward the sled as you continue the hand-over-hand pulling pattern.
7. Continue until the sled reaches your starting position.
8. Rest and reset before the next set.

Tips

• This movement develops tremendous pulling strength and work capacity.
• Maintain constant tension on the rope; avoid letting it go slack between pulls.
• Use your entire body to pull; engage your core, shoulders, and lats.
• Keep your body posture stable and avoid excessive leaning or rotating.
• The hand-over-hand pattern engages muscle groups differently than standard pulls.
• Use moderate to light weight that allows sustained pulling for the desired duration.