Sled Pull Muscles Worked
The HYROX sled pull is a standing rope-pulling task. Hand, arm and shoulder movements work together with a supported stance; anatomy alone does not establish which muscle produces the most force or fatigues first.
Muscle roles without a force ranking
Finger flexors help close the hand. Biceps, brachialis and brachioradialis bend the elbow; the latissimus dorsi can move the upper arm backward. Rhomboids retract the shoulder blade. These general anatomical roles explain parts of rope pulling; they are not a HYROX®-specific measurement of recruitment or force shares.
OpenStax · Anatomy and Physiology2e · §11.5
What research can tell you
Brandt and colleagues studied eleven recreational athletes in a simulated HYROX®. Their grip test measured maximum squeezing force before the race, not rope-grip endurance or which muscle failed first during the pull. It therefore cannot establish that grip is the first limiter for most racers or that curls save a fixed number of seconds.
Brandt et al. (2025) · methods2.3.1.3 / 2.3.2
Practising within the rules
As a coaching option, practise with a manageable load and observe rope handling, foot placement and pauses before choosing accessory exercises. Do not treat a generic muscle list as a diagnosis of your weak link.
For Singles 26/27, you must remain standing: seated and kneeling pulls are forbidden. Stay within the Racers Box; while holding the rope, do not step on its solid front or back line. Keep the rope in your lane; it may extend behind the lane without obstructing a neighbour.
HYROX® Singles26/27 · §1 / §4.1 / §8.3
Station order and weights
The sled pull is station 3, after run 3. There is a run between the sled push and sled pull. Complete four lengths of 12.5 m, totalling 50 m. Current Singles loads, including the sled, are Women 78 kg, Women Pro and Men 103 kg, and Men Pro 153 kg. Pull the whole sled beyond the line before changing ends.
HYROX® Singles26/27 · §1 / §4.1 / §8.3
FAQ
Which muscle tires first?
The cited HYROX® study did not measure that. A maximum handgrip test is not a test of rope-grip endurance, and it cannot supply a universal order of muscle fatigue.
Brandt et al. (2025) · methods2.3.1.3 / 2.3.2
Are the biceps the only elbow flexors involved?
No. Brachialis and brachioradialis also flex the elbow. Calling brachioradialis a finger-gripping muscle confuses its anatomical action.
OpenStax · Anatomy and Physiology2e · §11.5
Can I sit down to pull the sled?
No. HYROX® Singles 26/27 requires a standing position throughout the pull; sitting and kneeling are not permitted.
HYROX® Singles26/27 · §1 / §4.1 / §8.3
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