Power Sled High Pull

Perform the Power Sled High Pull to build explosive full-body power, targeting your shoulders, traps, and core.

AdvancedShoulders Power Sled

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Power Sled High Pull

Isolation

Power Sled Rear Fly

Shoulders · Power Sled

Advanced

Description

An intense whole-body workout that involves pulling a weighted sled towards your body while maintaining a high posture.

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How to do Power Sled High Pull

01
Setup
Load a power sled with appropriate weight and attach a sturdy rope or strap. Stand facing the sled, about 5-10 feet away, with your feet hip-to-shoulder width apart.
02
Setup
Grasp the rope with both hands using an overhand grip, hands close together, and arms fully extended towards the sled so the rope is taut. Slightly hinge at your hips, keeping your chest up and core braced.
03
Explode upwards by powerfully extending your hips and knees, driving through your heels as if performing a jump. Simultaneously, pull the rope vertically, leading with your elbows high and wide.
04
Continue pulling until your hands reach approximately chin or shoulder height, keeping your elbows above your hands. Control the rope as you lower your body slightly and prepare for the next powerful pull, maintaining continuous tension.

Tips

Focus on driving through your heels and extending your hips powerfully to generate maximum momentum for the sled, rather than just pulling with your arms.
Visualize pulling the rope by leading with your elbows up and out, aiming to get them higher than your hands throughout the pulling phase to engage your shoulders and traps effectively.
Keep constant tension on the rope throughout the entire movement, even as you reset, to ensure continuous work and prevent jerky movements.
Establish a consistent rhythm, exhaling forcefully during the explosive pull and inhaling as you reset, to maintain power and manage fatigue.

Common mistakes

Many people round their lower back during the pull; instead, maintain a neutral spine by keeping your chest up and core tight throughout the exercise.
Relying too much on arm strength rather than full-body power is common; fix this by initiating the pull with a powerful hip and leg drive.
Failing to pull the elbows high enough reduces shoulder engagement; correct this by actively thinking about driving your elbows up and out above your hands.

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Questions

Is Power Sled High Pull good for beginners?

Power Sled High Pull is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Power Sled High Pull?

You need Power Sled to perform Power Sled High Pull. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Power Sled High Pull?

Focus on driving through your heels and extending your hips powerfully to generate maximum momentum for the sled, rather than just pulling with your arms. Visualize pulling the rope by leading with your elbows up and out, aiming to get them higher than your hands throughout the pulling phase to engage your shoulders and traps effectively. Keep constant tension on the rope throughout the entire movement, even as you reset, to ensure continuous work and prevent jerky movements. Establish a consistent rhythm, exhaling forcefully during the explosive pull and inhaling as you reset, to maintain power and manage fatigue.

What are common mistakes when doing Power Sled High Pull?

Many people round their lower back during the pull; instead, maintain a neutral spine by keeping your chest up and core tight throughout the exercise. Relying too much on arm strength rather than full-body power is common; fix this by initiating the pull with a powerful hip and leg drive. Failing to pull the elbows high enough reduces shoulder engagement; correct this by actively thinking about driving your elbows up and out above your hands.