Sled Overhead Backward Walk

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Sled Overhead Backward Walk — start position — START

Sled Overhead Backward Walk — finish position — FINISH

How to do it

01Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
02Face 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.
03Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With cable

Face Pull Cable Internal Rotation

With barbell

Upright Barbell Row Rack Delivery

With dumbbell

Front Dumbbell Raise Side Lateral Raise Dumbbell Raise Alternating Deltoid Raise

With bands

External Rotation with Band

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