Sled Overhead Backward Walk
Sled Overhead Backward Walk is a beginner-level compound in the strength category that primarily works the shoulders. It also recruits the calves, mid back and quads. It is performed with other equipment.
How to do it
- 1Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
- 2Face 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.
- 3Walk backwards, keeping your arms raised above your head. Avoid jerky movements.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.