StrongMan Truck Pull
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Weightlifting
- Type
- Strength
The StrongMan Truck Pull is a maximal full-body strength event in which the athlete wears a harness attached to a heavy vehicle and walks forward, dragging it by driving hard with the legs and hips while the back, core, and upper body stabilize the pull. It develops total-body power, posterior chain strength, and mental toughness, making it a cornerstone of strongman competition training.
How to do the StrongMan Truck Pull
- 1Put on a pulling harness and adjust it so it sits securely across your chest and shoulders without restricting your breathing.
- 2Attach the harness to the tow rope or chain connected to the vehicle and take up all slack.
- 3Stand with feet hip-width apart, facing away from the vehicle, and hinge forward at the hips into a strong athletic lean — your body should form roughly a 45° angle to the ground.
- 4Drive your lead foot into the ground with a powerful push, extending through the hip and knee, and take your first step forward.
- 5Continue driving alternating steps, staying low and keeping your torso leaned forward so the force vector stays productive throughout each stride.
- 6Pump your arms aggressively to help generate momentum and maintain rhythm between your steps.
- 7Keep your core braced and spine neutral on every step — avoid rounding the lower back under the load.
- 8Accelerate smoothly through the required distance, finishing with a controlled deceleration once the course is complete.
- 9After completing the pull, step out of the harness with help from a partner or judge and allow the vehicle to come to a full stop before approaching it.
Form tips
- Lean aggressively into the harness from the start — an upright posture reduces your pulling force dramatically.
- Drive through the full foot with each step, pushing off the ground rather than just shuffling forward.
- Brace your core as hard as possible before each step to protect your spine and transfer force efficiently from legs to harness.
- Keep your chin neutral and gaze directed a few metres ahead — looking down collapses your chest and reduces power output.
- Build up speed gradually; the hardest part is breaking the vehicle from a dead stop, so conserve your initial burst and let momentum build.
Common mistakes
- Standing too upright at the start: an overly vertical torso directs your force upward rather than forward, making it nearly impossible to break the vehicle from rest.
- Taking short, choppy steps: small strides limit power application and slow acceleration — each step should be long and driven powerfully through the hip.
- Rounding the lower back under load: a flexed lumbar spine under high tension places dangerous stress on the discs and can cause serious injury.
- Losing core tension mid-pull: a soft core lets the harness pull you backward and breaks the chain of force transfer between your legs and the vehicle.
- Starting with a sudden explosive jerk: jerking the rope can snap equipment or throw you off balance; instead, begin with steady increasing pressure to break inertia before accelerating.
Frequently asked questions
What muscles does the StrongMan Truck Pull work?
It is a full-body exercise. The primary movers are the glutes, hamstrings, and quads (leg drive), supported by the erector spinae and upper back (pulling and stabilizing the torso), the core (bracing and force transfer), and the calves and hip flexors (stride mechanics). Grip, shoulders, and arms also work hard stabilizing the harness.
Why is "body weight" listed as the equipment for a truck pull?
The athlete's own bodyweight — applied through a harness — is the tool generating force against the vehicle. No barbell, dumbbell, or machine is involved; the resistance comes from the truck's mass and the athlete supplies the pulling force through their body.
How heavy should the vehicle be for training?
Beginners typically start with a vehicle in the 3,000–5,000 lb (1,400–2,300 kg) range on a flat surface. Competition weights vary by federation and event, often 10,000–44,000 lb (4,500–20,000 kg). Always choose a load you can move safely for the full course distance.
How do I train for a truck pull without access to a vehicle?
Sled drags and belt-pull drags are the closest substitutes — load a sled heavily and drag it forward with a harness using the same forward-lean technique. Prowler pushes, heavy deadlifts, and Romanian deadlifts also build the posterior chain strength essential for this event.
Is the StrongMan Truck Pull safe for beginners?
It carries significant risk without proper preparation. Beginners should first build a strong deadlift (typically 2× bodyweight or more), practice sled drags with moderate weight, and learn correct harness fit before attempting a truck pull. Always have spotters, clear the course of bystanders, and check equipment before every attempt.
