Sled Overhead Backward Walk
Sled Overhead Backward Walk is a loaded walking and conditioning - isometric overhead support exercise involving Deltoid, Serratus anterior, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid, Serratus anterior, Triceps brachii
- Secondary muscles
- Obliques, Trapezius, Quadriceps, Gluteus maximus
- Exercise type
- Loaded walking and conditioning - isometric overhead support
Exercise technique
- Sled
Attach two handles to a lightly loaded sled with strong rope or chain.
- Area
Clear obstacles from the path you will walk backward along.
- Start
Face the sled and move away until the line is slightly taut.
- Arms
Hold your hands overhead and keep your elbows extended under control.
- Torso
Stack your ribs over your pelvis and limit backward leaning.
- Walking
Pull the sled continuously with small backward steps.
- Finish
Stop first and ease the line tension under control, then lower your arms.
Key technique points
- Start with a light sled load.
- Monitor the space for your backward steps.
- Keep your arms evenly positioned overhead.
- Do not let the rope go slack and then jerk it taut.
- Do not arch your lower back.
- Breathe steadily.
Common mistakes
Dropping the arms
Do not turn the overhead hold into a forward pull as you fatigue.
Leaning through the lower back
Do not handle the pull with an excessive torso lean instead of shoulder support.
Pulling a slack line
Do not jolt your shoulders by suddenly tensioning the chain.
Walking backward blindly
Do not step without checking for obstacles behind you.
Taking long steps
Do not lose your balance when sled friction changes.
Snapping the elbows into lockout
Do not apply a hard end-range jolt to the joints with every step.
Frequently asked questions
Sled Overhead Backward Walk: why is “Dropping the arms” a mistake?
Do not turn the overhead hold into a forward pull as you fatigue.
Sled Overhead Backward Walk: why is “Leaning through the lower back” a mistake?
Do not handle the pull with an excessive torso lean instead of shoulder support.
Sled Overhead Backward Walk: why is “Pulling a slack line” a mistake?
Do not jolt your shoulders by suddenly tensioning the chain.
Sled Overhead Backward Walk: why is “Walking backward blindly” a mistake?
Do not step without checking for obstacles behind you.
Sled Overhead Backward Walk: why is “Taking long steps” a mistake?
Do not lose your balance when sled friction changes.
Sled Overhead Backward Walk: why is “Snapping the elbows into lockout” a mistake?
Do not apply a hard end-range jolt to the joints with every step.
What should I focus on when doing Sled Overhead Backward Walk?
Start with a light sled load. Monitor the space for your backward steps. Keep your arms evenly positioned overhead. Do not let the rope go slack and then jerk it taut. Do not arch your lower back. Breathe steadily.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.