Seated Rope Pull
Quick Information
Category
Tactical Training
Difficulty
Beginner
Equipment
Rope, Sled
Primary muscle group
Latissimus Dorsi, Biceps Brachii
Secondary muscle groups
Rhomboids, Forearm Flexors, Erector Spinae, Trapezius
Movement pattern
Seated Horizontal Pull Against a Load
Training goal
Work Capacity
Sport
Tactical / Military, MMA, Wrestling, BJJ, General Athletic Development, Rugby
Overview
Purpose. Train pulling endurance and grip with no spinal loading and no eccentric component.
How it fits the system. A beginner-level seated horizontal pull against a load entry in the Tactical Training section, programmed to develop work capacity. Related work in the library: Wall Climb-Over and Ammo Can Overhead Press.
Primary muscles
Latissimus Dorsi, Biceps Brachii
Secondary muscles
Rhomboids, Forearm Flexors, Erector Spinae, Trapezius
Movement pattern
Seated Horizontal Pull Against a Load
Equipment
Rope, Sled
Difficulty
Beginner
How to Perform
- Attach a rope to a loaded sled 15–20 metres away.
- Sit on the floor with the legs braced and the rope in both hands.
- Pull the sled toward you hand over hand, keeping the elbows close.
- Reset the sled and repeat.
Coaching Cues
- "Elbows to the ribs."
- "Sit tall — do not round to pull."
- "Fast hands, continuous tension."
Common Mistakes
- Rounding the back and pulling with the spine.
- Letting the rope go slack between pulls.
Progressions & Regressions
Progressions
Increase sled load or distance.
Regressions
Reduce load, or perform standing.
When to Use It
When to use
Pulling volume without spinal load, tactical conditioning and rehabilitation.
When not to use
Acute elbow or shoulder injury.
Programming
4–6 sets of 15–20 metres, 90 seconds rest.
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