Sled Pulls with Tug of War Rope
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ImageSubmitted by: Justin Leonard
Last updated: 11/6/2011

Here is an easy way to perform a "PE exercise" without the assistance of a partner. It's classic tug of war with a twist! The sled pull with tug of war rope is a great way to work the back muscles. This exercise can be used to achieve any of the following goals: general strength training, functional training, or total body power.

There is more than one way to perform this exercise. The first is the basic sled pull using light, medium, or heavy loads. In this example, you would start off by pulling lighter loads, then gradually progressing to heavier loads. The second method is to pull a moderate load for speed. Each method will work the same muscle groups, but the weight and speed of the pull will determine how the results are translated physically.


1. Place the weight plates on the speed sled.

2. Grasp the rope at the opposite end in preparation for the pull. Stand to either side of the rope. Spread your feet apart so that you have a firm base of support. Bend at the knees.

3. Pull the sled until you run out of rope. Be sure to repeat the drill standing on the opposite side of the rope.
Step 1
Place weight on sled. Stand to one side of rope. Wide stance, knees bent. Pull sled until rope ends. Repeat exercise on opposite side of rope.
Exercise Details
Back Exercises ( view all )
Difficulty Level MEDIUM
The sled pull with tug of war rope is a medium difficulty exercise.
Target Muscle
Back (latissimus)
Related Equipment
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