The Inuit Survival Exercise That Keeps Bodies Strong in Brutal Cold
For centuries, the Inuit or indigenous peoples of Arctic regions like Greenland, Canada, and Alaska, relied on sleds, often pulled by dogs like huskies, to haul heavy loads across vast, frozen terrain. But when dogs weren’t available, they pulled the sleds themselves. That meant dragging hunting gear, supplies, and fresh game like seal or caribou across brutally cold, unforgiving landscapes. That kind of full-body strength, endurance, and mental toughness is hard to match.
And while most of us aren’t trekking through the Arctic anytime soon, sled pulls remain one of the most effective, no-frills exercises out there—lighting up your legs, core, back, shoulders, and grip in one go.
Sled Pull Variations for Full-Body Strength
The basic sled pull is already a killer move for your core, legs, back, and shoulders, but mixing in a few key variations can help build a more well-rounded physique and target muscles you might otherwise miss. Below, we break down our favorite variations for building overall strength.
Side Pull
How to Do It
- Hold straps that are attached to a sled, standing to the right of the machine, so left elbow is bent and back, and right arm reaching across torso, both fists near left hip.
- With soft knees, walk to the right, right leg extending, left leg crossing over right.
- Go slow, focusing on form.
- When you reach the other side, switch to the left; 40 seconds equals 1 set.
Sled Pull and Push
How to Do It
- Facing the sled, pull the straps taut with straight arms.
- Slightly bend your knees as you pull the straps in a row movement toward you.
- Then lean toward the sled, holding onto the poles with your arms straight. Drive it forward using slow, controlled steps. If the sled doesn't have poles, you can use the straps to drag it instead of push it.
- Pull and push the sled for 20 yards; that's 1 set.
Bear Crawl Pull
How to Do It
- Place a harness clipped to the prowler around waist.
- Start on all fours, facing away from the prowler, and lift knees off floor.
- Move your left foot and right hand to take a "step" forward, followed by your right foot and left hand; bear crawling for 30 seconds equals 1 set.
Sled Pulls Muscles Worked
Personal trainer and RobbinsAthletics.com founder Richard Robbins says sled pulls are one of the most powerful tools for building real-world strength.
"They engage nearly every major muscle group: quads, glutes, calves, hamstrings, core, and even grip and upper body, depending on the variation," he says. "Unlike traditional lifts like squats or deadlifts that load the spine, sled pulls provide concentric-only resistance, minimizing joint stress while still delivering strength gains."
Benefits of Sled Pulls
The benefits of sled pulls go way beyond building strength and stamina in the gym—they’re one of the rare exercises that actually mimic the demands of real life. Whether you’re hauling a moose out of the woods on a hunting trip or dragging your kids in their sleds through the snow, sled pulls and their variations are raw and practical.
"From a conditioning standpoint, low-load sled pulls done for sustained periods (five minutes or more) become a powerful aerobic tool," Robbins adds. "We often use empty sleds or very light weights with our athletes to keep them moving non-stop. It’s cardio that builds—not burns—muscle, and it doesn’t leave the knees or back vulnerable like high-impact running might."
