Sled Power Pull Row

Power Sled Pull Row

- Resistance band or handle attachment (if available)

Positioning

1. Setup the Sled: Load the sled with a suitable amount of weight according to your fitness level. Push it on a flat surface where you have adequate space to work.
2. Stance: Stand facing the sled, feet shoulder-width apart. Make sure you're standing far enough away to allow the band or handle to have tension when you pull.

Movement Instructions

1. Grip: Bend at the hips and knees slightly, keeping your back straight, and grab the handle or resistance band attached to the sled with both hands.
2. Engage Core: Tighten your core muscles to maintain stability throughout the movement.
3. Starting Position: Your arms should be extended, with the sled just in front of you. Your elbows may be slightly bent.
4. Pull: Begin the movement by pulling the sled towards you. Focus on driving with your legs while keeping your upper body strong.
5. Rowing Action: As you pull, simultaneously engage your back muscles by bringing your elbows high and back, mimicking a rowing motion.
6. Finish Position: Bring the sled close to your body, ensuring that your arms are fully contracted and your elbows are near your torso.
7. Return: Slowly extend your arms back out, maintaining tension on the sled as it moves back to the start position. Avoid letting the sled drop to the ground too quickly.
8. Repeat: Perform for a set distance or time, then rest accordingly before repeating the exercise.

Tips

- Keep your movements controlled to maximize muscle engagement and avoid injury.
- Adjust the weight on the sled as you progress in strength.
- Maintain a steady breathing pattern, exhaling as you pull the sled and inhaling as you return to the starting position.