Sled Overhead Backward Walk
The Sled Overhead Backward Walk is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The calves and middle back and quadriceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Sled Overhead Backward Walk work?
The Sled Overhead Backward Walk primarily works the Shoulders. Secondary muscles include the Calves, Middle Back, Quadriceps, which assist during the movement.
Is the Sled Overhead Backward Walk good for beginners?
Yes, the Sled Overhead Backward Walk is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Sled Overhead Backward Walk?
You need other to perform the Sled Overhead Backward Walk. Most commercial gyms will have this available.
Track Your Progress
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