Sled Overhead Backward Walk

Also called overhead sled walk and sled overhead walk.

Works

Shoulders, plus calves, upper back and quads

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.

1. Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position.
2. Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

Cues

• Arms straight overhead, biceps by ears.
• Ribs down, brace the core.
• Walk backward, small steps.
• Keep tension on the line.

Common mistakes

• Arching the low back.
• Arms drifting forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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