GymPlan AISled Overhead Backward Walk
Sled Overhead Backward Walk is a beginner compound exercise that mainly works your shoulders, with help from your calves, upper back and quads.
How to do the sled overhead backward walk
- Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
- 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.
- Walk backwards, keeping your arms raised above your head. Avoid jerky movements.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialSled Overhead Backward Walk alternatives
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What muscles does the sled overhead backward walk work?
It mainly works your shoulders; your calves, upper back and quads assist.
How many sets and reps of sled overhead backward walk should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the sled overhead backward walk good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.