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Sled Overhead Backward Walk

ShouldersOtherBeginnerCompound
Sled Overhead Backward Walk — start position
Start
Sled Overhead Backward Walk — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryCalves, Mid back, Quads

How to do it

  1. 01

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

  2. 02

    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. 03

    Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

In the app

Sled Overhead Backward Walk appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

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

With cable
With barbell
With dumbbell
With bands

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