Sled Pulling Gear: Essential Equipment for Performance, Safety, and Optimal Training

What gear should I sled pull in?

Optimizing your sled pulling experience requires selecting the right gear to enhance performance, ensure safety, and maximize the physiological benefits of this powerful training modality. The essential equipment includes a robust sled, a well-fitting harness, appropriate loading plates, and critically, footwear that provides superior grip and stability.

Introduction to Sled Pulling Gear

Sled pulling is a highly effective, low-impact exercise for developing strength, power, and conditioning across various planes of motion. Unlike traditional lifting, it places less eccentric stress on the body, making it ideal for recovery, rehabilitation, and general physical preparedness. However, the efficacy and safety of your sled training are significantly influenced by the gear you choose. Understanding the function of each component ensures you can train effectively and prevent unnecessary discomfort or injury.

Essential Gear for Sled Pulling

The core components of any sled pulling setup are the sled itself, the harness system that connects you to it, and the resistance provided by loading plates.

• The Sled Itself:

  • Types: Sleds come in various designs, including traditional flat-bottomed "prowler" or "push/pull" sleds, and "tank" sleds that utilize internal resistance mechanisms. For pulling, most standard flat-bottom sleds with a central attachment point are suitable.
  • Material and Durability: Look for heavy-duty steel construction that can withstand significant loads and repeated use on various surfaces (turf, concrete, grass).
  • Attachment Points: Ensure the sled has a secure, central attachment point (often a carabiner loop or post) for the harness.

• Harness Systems: The harness is your direct link to the sled, making its fit and design paramount for comfort and force transmission.

  • Shoulder Harness: Distributes the load across the shoulders and upper back. Ideal for heavier pulls and developing upper body strength. Can be less comfortable for very long distances or high-speed work.
  • Waist/Hip Harness: Places the load primarily on the hips and glutes, allowing for a more upright posture and often preferred for speed work or reverse pulls. Reduces strain on the upper body.
  • Combo Harnesses: Some harnesses offer both shoulder and waist attachments, providing versatility.
  • Material and Padding: Opt for durable, wide webbing (nylon or similar) with ample padding in critical areas (shoulders, waist) to prevent chafing and distribute pressure.
  • Adjustability: A good harness will offer multiple adjustment points to ensure a snug, secure fit for various body types.

• Loading Plates:

  • Standard Weight Plates: Most sleds are designed to accommodate standard Olympic-sized weight plates (45lb/20kg, 25lb/10kg, etc.).
  • Bumper Plates: While not strictly necessary, bumper plates can be advantageous as they are often more durable and less likely to damage the sled or floor if dropped or shifted.
  • Sandbags/Other Objects: For some sleds or specific training goals, sandbags, rocks, or other heavy, stable objects can be used as alternative forms of resistance.

Footwear: The Foundation of Performance

Your choice of footwear is arguably the most critical component for effective and safe sled pulling, directly impacting grip, stability, and force transfer.

• Key Characteristics:

  • Superior Grip: A flat, aggressive outsole pattern is essential to prevent slipping, especially on slick surfaces like artificial turf or concrete.
  • Midfoot and Ankle Stability: A stable base helps transfer power efficiently and reduces the risk of ankle rolls.
  • Minimal Heel-to-Toe Drop: While not as critical as in Olympic lifting, a relatively flat sole helps maintain a strong, balanced posture.
  • Durable Upper: The shoe should be able to withstand the forces and friction associated with dragging.

• Recommended Types:

  • Cross-Training Shoes: Often an excellent choice due to their balance of grip, stability, and durability. Brands like Nike Metcon, Reebok Nano, or similar offer robust outsoles.
  • Weightlifting Shoes (Flat Sole): Shoes with a minimal heel elevation and a very flat, grippy sole can work well, especially for heavier pulls where stability is paramount. Avoid shoes with a significant elevated heel.
  • Minimalist or Barefoot Shoes: For experienced individuals, these can provide excellent ground feel and grip, promoting natural foot mechanics.
  • Trail Running Shoes (Select Models): Some trail shoes have aggressive lugs that can offer good grip on grass or softer surfaces, but ensure they offer adequate lateral stability.

• Avoid:

  • Traditional Running Shoes: Their cushioned, often rounded soles and high heel-to-toe drop are generally unstable and provide poor grip for the pushing/pulling mechanics of sled work.
  • Basketball Shoes: While offering ankle support, their outsoles are often designed for quick pivots on a court, not linear traction on varied surfaces.

Apparel: Comfort, Mobility, and Protection

Your clothing choices should prioritize unrestricted movement, comfort, and protection from the elements or friction.

• Lower Body:

  • Durable Shorts or Pants: Choose athletic wear that allows for a full range of motion in the hips and knees. Material should be robust enough to withstand potential contact with the sled or ground.
  • Compression Gear: Compression shorts or leggings can provide muscle support, improve circulation, and protect the skin from chafing, especially during reverse sled pulls where the knees may brush the ground.

• Upper Body:

  • Moisture-Wicking T-shirt or Long Sleeve: Depending on the weather, choose breathable fabrics that wick sweat away to maintain comfort.
  • Hoodie/Jacket: For outdoor training in colder conditions.

• Gloves (Optional):

  • When to Use: If performing push variations or handling rough sled handles, gloves can protect your hands from calluses and blisters.
  • Types: Weightlifting gloves or tactical gloves with good grip and padding are suitable.

Optional but Beneficial Gear

While not strictly necessary, certain accessories can enhance your sled pulling experience.

• Weightlifting Belt: For very heavy sled pulls, a weightlifting belt can provide additional core stability and support, similar to its use in heavy squats or deadlifts. Use it judiciously and only when significant spinal loading is involved.
• Chalk: If your hands are involved in pushing or gripping a sled handle, chalk can improve grip and reduce sweat.
• Water Bottle: Hydration is crucial, especially during conditioning-focused sled sessions.

Gear Considerations for Different Sled Pulling Variations

The specific type of sled pull you're performing might slightly alter your gear priorities.

• Heavy Sled Pulls (Forward or Reverse):

  • Focus: Maximum force production, stability.
  • Gear Priority: Robust sled, sturdy shoulder or hip harness, highly stable and grippy footwear, potentially a weightlifting belt.

• Speed Sled Pulls (Forward):

  • Focus: Explosive power, acceleration.
  • Gear Priority: Lighter sled, comfortable waist/hip harness for unrestricted leg drive, lightweight yet grippy footwear.

• Reverse Sled Pulls:

  • Focus: Quadriceps and glute development, knee health.
  • Gear Priority: Waist/hip harness (to avoid upper body strain), footwear with excellent rearward traction, knee sleeves or compression pants for protection and warmth.

Safety and Maintenance of Your Gear

Proper care and inspection of your sled pulling gear are vital for longevity and safety.

• Inspect Before Each Use: Check the sled for damage, ensure all pins and bolts are secure. Examine the harness for fraying, tears, or damaged buckles.
• Proper Fit: Always ensure your harness is adjusted correctly—snug but not restrictive—to distribute load evenly and prevent rubbing.
• Clean and Store: Wipe down harnesses and sleds after use, especially if training outdoors. Store gear in a dry place to prevent rust (for metal parts) and degradation of fabrics.

Conclusion: Optimizing Your Sled Pull Experience

Sled pulling is a versatile and potent training tool. By thoughtfully selecting the right gear—from the foundational sled and harness to appropriate footwear and apparel—you create an environment for safer, more effective workouts. Prioritize durability, comfort, and the specific demands of your training goals to unlock the full potential of this exceptional exercise.