Sled Pull vs Sled Push in Hyrox: Which Is Harder and How ...

Overview

Sled push is station 2. Sled pull is station 3. They appear back-to-back with only a 1km run separating them. Push loads your quads and hip flexors. Pull loads your back, biceps, and posterior chain. Different muscles, similar cardiovascular demand, very different technique.

Which Is Harder

For most athletes the pull is harder. The rope-pulling pattern is less familiar from standard gym work and requires grip strength alongside upper back endurance. However athletes with strong deadlifts and rows often find the pull easier. The push is technically simpler but heavier — 152kg vs 103kg for Open men.

Push Mechanics

Low hips, chest near parallel to the floor, short quick steps through your toes. The angle between your body and the floor determines your mechanical advantage. Stand up too high and you are pushing at the wrong vector. This station rewards good position over raw strength.

Pull Mechanics

Face the sled from 50m away with the rope extending toward you. Sit into a partial squat — enough to brace your core but not so low that you cannot pull powerfully. Pull hand-over-hand in a smooth rhythm. The rope piles up around your feet as the sled approaches — watch your footing in the final 20m.

Why Order Matters

You do the push at station 2 when you are relatively fresh. You do the pull at station 3 when your quads are already loaded from the push. If you blow your legs on the push, the pull becomes harder because your ability to brace and drive depends on fresh quads. Controlled push, then pull — never the other way around.

Training Both

Train these back-to-back whenever possible. After your push session, immediately go to rope pulls using a cable machine or battle rope. Do 4 rounds of 50m push followed by 50m pull with 2 minutes rest. This replicates the race condition and builds the specific recovery needed between the two stations.