Chariot Pull Sprint | Friends

Quick Intro

Chariot Pull Sprint is a short, timed pulling race with a partner as the load. One partner, the braked partner, sits on a towel or slider on a smooth floor and holds one end of a rope or a second towel. The other partner, the puller, holds the other end, faces away and drives forward in short, hard strides, pulling the seated partner along behind like a chariot. The run is timed over a short distance. Then the roles swap and the two times go side by side.

It works like a Sled Pull, with a person in place of the sled. Because the load is a person, this guide covers both jobs: how to pull well and how to be pulled safely.

What You’ll Need

For the seated version: a towel or slider to sit on and a smooth floor to slide over. A gym floor, a mat on tile or short dry grass all work.
A rope or a strong second towel for the pull, long enough to leave about two metres between you.
A clear lane of 10 to 20 metres with a start and finish line.
A timer.

Never pull across concrete, gravel or rough ground. The seated partner is sliding on it.

What It Works

The puller does the work, much like sprinting uphill or dragging a sled.

Glutes (gluteus maximus), hamstrings (biceps femoris) and the outer front of the thigh (quadriceps, vastus lateralis), which drive each stride.
Calves (gastrocnemius), which push off the ball of the foot.
The large back muscle (latissimus dorsi) and forearm flexors, which hold the rope firm and keep the arms from being pulled back.

The Technique

Setting up

The braked partner sits on the towel or slider, knees bent, feet lifted just off the floor or resting lightly, holding the rope with both hands.
The puller stands ahead of them facing away and takes the other end of the rope. Hold it behind you at hip height with both hands, arms nearly straight.
Walk forward until the rope is just tight.

The puller

Lean forward from the ankles, body in a straight line, as at the start of a sprint.
Drive forward with short, powerful strides, pushing the floor behind you. Keep the steps quick.
Keep the arms long and the grip firm. The pull comes from the legs, through a firm trunk, into the rope.
Breathe out hard on the drive strides.
At the finish, slow down over a few steps. Never stop dead with the rope tight, since the seated partner slides on toward you.

The braked partner

Your job is to be a steady load.

Sit low and still, holding the rope firmly.
Lean back slightly to add a little resistance. Do not fight the pull, and never yank the rope back.
Keep the feet up so they do not catch on the floor.
Call “stop” if you start to tip or slide off the towel. The puller slows down at once.

Standing version

With no smooth floor or slider, the braked partner can stand behind the puller holding the rope. They walk forward leaning back, adding steady resistance. This is gentler and suits grass or a track. The braked partner keeps up with the puller’s pace and never digs in hard.

How to Play

Agree the distance, usually 10 to 20 metres.
Time the first run: puller pulling, braked partner seated.
Swap roles and time the second run.
Compare the two times. The faster pull wins.
Rest fully between runs. Two or three runs each is a full set.

What Counts

The time from “go” until the puller crosses the finish line with the braked partner still on the towel.
A restart happens if the braked partner slides off or the rope slips out of a hand.
A foul is the braked partner pulling back hard or jerking the rope to slow the puller.

Making It Fair

The time depends on how heavy the braked partner is. A light partner pulling a heavy one will usually lose, even if they pull well. To compare fairly:

Shorten the distance for the partner pulling the heavier load.
Reduce the resistance: the heavier braked partner sits upright without leaning back.
Compare against yourself: each partner tries to beat their own time from the last session.

Training With a Friend has more on fair contests.

Staying Safe

Smooth, non-abrasive ground only.
Grip the rope or towel, never a hand or wrist, and never wrap it around the hand.
Slow down gradually at the finish.
The braked partner adds steady resistance only.
Stop at once for a hamstring or calf twinge.

Common Mistakes

Standing too upright. Lean forward and drive.
Long, reaching strides. Short, quick steps pull better.
Bent arms. They tire and pull the rope up. Keep them long.
Stopping dead. Slow over a few steps.

Fitting It Into a Session

Use it on a speed or leg day, after a full warm-up with some strides. It is short and intense, so two or three runs each with full rest is enough. It fits well with other sprint work.

Towel Tug-of-War is a head-to-head pulling contest.
Partner-Resisted Sprint is a sprint against a partner holding a band or towel from behind.
Sled Pull is the same pull with a weighted sled.

FAQ

What can I sit on?

A folded towel on a smooth gym floor, a purpose-made slider or a mat on a smooth surface. Check it slides easily before starting.

Does the puller face forward or backward?

Forward, facing away from the braked partner, as in a sprint. A backward pull is a different exercise.

Why do our times differ so much?

Mostly body weight. Compare each partner against their own earlier times as well as against each other.

Related to Sled Pull, Towel Tug-of-War and Training With a Friend.