Sled Overhead Backward Walk
Walking backward while holding sled straps locked out overhead. Builds shoulder stability and endurance overhead while the legs and trunk move the sled.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Traps (Trapezius)
- Serratus Anterior
- Quadriceps
- Calves (Gastrocnemius)
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Duration
- 20–30 m
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Attach two straps or handles to a lightly loaded sled, face it and back up until the line is tight, then reach your hands straight overhead with locked elbows.
Brace your core and keep the ribs down.
Walk backward with short, steady steps, arms locked overhead.
Keep constant tension on the straps; don't jerk the sled.
Cover the set distance, then lower the arms and rest.
Breathing: Breathe steadily; don't hold your breath.
Coaching tips
Arms by your ears
Short, smooth steps
Ribs down, glutes tight
Common mistakes
Letting the arms drift forward
Arching the lower back
Loading the sled too heavy
Safety notes
Use a light sled and a clear, flat path behind you.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.