Pull Through (Sled)

A hip-hinge pulling exercise using a weighted sled to develop posterior chain strength.

Instructions

1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight.
2. Face the sled, backing up until there is significant tension in the line.
3. Hinge at the hips with a slight knee bend, arms extended holding the handles.
4. Explosively extend your hips and knees, driving through your heels to pull the sled toward you.
5. Stand fully upright at the top of the movement before returning to the hinge position.
6. Step back to reset tension and repeat for prescribed reps.

Tips

• Initiate the movement from your hips, not your arms; use a powerful hip extension.
• Keep your chest up and back flat throughout the movement.
• The sled should be pulled between your legs, not toward your chest.
• Maintain consistent tension in the rope without allowing slack.
• This exercise effectively develops glute and hamstring strength essential for athletic performance.