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Standing Hand-Over-Hand Sled Rope Pull

IntermediateStrengthTier T3

Stand in a wide stance facing a loaded sled with your hips back and knees bent. Pull the rope toward you one hand at a time while your feet stay in place. You may feel your upper back, shoulders, arms, grip and legs working.

Targets: Shoulder

Stop if

Stop pulling, let go of the rope, stand up slowly and rest. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in your shoulders, elbows, wrists, hands or back, rope burn, or dizziness.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

sled

Gym

  • sled (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Clear the floor around you and in front of you, then stand facing a lightly loaded sled with its rope running straight toward you along the floor.
  • Stand with your feet a little wider than your shoulders and both feet flat, bend your knees and sit your hips back a little, and take up the slack so the rope is just taut.
  1. Man in a wide squatting stance reaching forward with his right hand on a taut sled rope while his left hand holds the rope at his hip.

    Step 1 of 3

    Wide stance, hips back, right arm reaching forward on the rope, left hand at the hip.

  2. Man in a wide squatting stance reaching forward with his left hand on a taut sled rope while his right hand holds the rope at his hip.

    Step 2 of 3

    Wide stance, hips back, left arm reaching forward on the rope, right hand at the hip.

  3. Man in a wide squatting stance reaching forward with his right hand on a taut sled rope while his left hand holds the rope at his hip.

    Step 3 of 3

    Wide stance, hips back, right arm reaching forward on the rope, left hand at the hip.

What you should feel

You may feel your upper back, shoulders, arms and grip working, your legs and trunk bracing to keep you in place, and your breathing and heart rate rise.

Breathing

  • Breathe out as each hand pulls and breathe in as the other hand reaches; do not hold your breath.

Safety Information

If you have a shoulder, elbow, wrist, hand, back or knee problem, high blood pressure or a heart condition, or have had recent surgery, ask a health professional before trying this exercise. Start with a light sled on a clear surface, keep the rope untangled and away from your feet, and keep your back straight rather than rounded. Stop if you feel pain in your shoulders, elbows, wrists, hands or back, feel dizzy, or feel unusually short of breath. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.