Sled Overhead Backward Walk
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.
How to program the Sled Overhead Backward Walk
Sets and reps
As a compound movement, the Sled Overhead Backward Walk responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Sled Overhead Backward Walk is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Sled Overhead Backward Walk work?
The Sled Overhead Backward Walk primarily targets the Shoulders. It also recruits the Calves, Middle Back, Quadriceps as supporting muscles.
What equipment do I need for the Sled Overhead Backward Walk?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Sled Overhead Backward Walk should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
