Only arms pulling — no hip drive
Upper body does all the work; the posterior chain benefit is lost.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Sport · Full Body
Sled Pull (Rope)
Coaching cues
- Attach a rope to a loaded sled; walk or sit back and pull hand over hand
- Drive the hips back; use the whole body to generate pulling force
- Alternate arms — pull, release, re-grip; keep continuous motion
- Great for posterior chain, upper back, and conditioning simultaneously
Common faults 2
Shoulders shrug on every pull
Upper traps elevate instead of mid-back and rear delts driving the pull.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗