Sled Overhead Backward Walk

How to do the Sled Overhead Backward Walk

1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
2. 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.
3. Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	calves, middle back, quads
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Back Flyes - With Bands Resistance Bands External Rotation with Band Resistance Bands Band Pull Apart Resistance Bands Double Kettlebell Snatch Kettlebell Dumbbell One-Arm Upright Row Dumbbell Dumbbell Raise Dumbbell

Harder than the Sled Overhead Backward Walk

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the Sled Overhead Backward Walk with

Opposing lats and middle back work — alternate sets without extra rest.

Band Assisted Pull-Up lats Inverted Row with Straps middle back Sled Row middle back Suspended Row middle back

Common questions

What muscles does the Sled Overhead Backward Walk work?

The Sled Overhead Backward Walk primarily works the shoulders, with the calves, mid back, and quads as secondary movers. Back Flyes - With Bands, Barbell Rear Delt Row, and Cable Rope Rear-Delt Rows train the same muscle, across 9 equipment types.

What equipment do you need for the Sled Overhead Backward Walk?

The Right Equipment. Without the right equipment, Back Flyes - With Bands, External Rotation with Band, and Band Pull Apart train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Sled Overhead Backward Walk suitable for beginners?

Yes, the Sled Overhead Backward Walk is rated beginner. One-Arm Kettlebell Split Snatch, One-Arm Kettlebell Snatch, and Double Kettlebell Snatch are the progressions from here.

Where should the Sled Overhead Backward Walk go in a workout?

Early — the Sled Overhead Backward Walk is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Band Assisted Pull-Up and Inverted Row with Straps later.

Similar exercises

Back Flyes - With Bands Resistance Bands Barbell Rear Delt Row Barbell Cable Rope Rear-Delt Rows Cable Machine Double Kettlebell Snatch Kettlebell Face Pull Cable Machine Low Pulley Row To Neck Cable Machine