Sled Overhead Backward Walk
How to do the Sled Overhead Backward Walk with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Calves, Mid Back, Quads
Other
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.
Log it, see it on your body.
Every Sled Overhead Backward Walk set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Sled Overhead Backward Walk fits
The Sled Overhead Backward Walk shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Sled Overhead Backward Walk: common questions
What muscles does the Sled Overhead Backward Walk work?
The Sled Overhead Backward Walk primarily works the Shoulders. It also recruits the Calves, Mid Back and Quads as supporting muscles.
Is the Sled Overhead Backward Walk suitable for beginners?
Yes. The Sled Overhead Backward Walk is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Sled Overhead Backward Walk a compound or isolation exercise?
The Sled Overhead Backward Walk is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Sled Overhead Backward Walk with correct form?
Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight. Follow the full step-by-step above for the complete movement.
Log your Sled Overhead Backward Walk sets, free.
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