Sled Overhead Backward Walk

A beginner strength exercise for the shoulders, done with a other equipment.

Sled Overhead Backward Walk: finishing position

Main muscles: Shoulders
Also works: Calves, Upper back and Quads
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Pull

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Sled Overhead Backward Walk

Questions

What muscles does the Sled Overhead Backward Walk work?

Mainly the shoulders, with the calves, upper back and quads helping.

Is the Sled Overhead Backward Walk good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Sled Overhead Backward Walk?

Good alternatives that train the shoulders: Battling Ropes, Sled Reverse Flye, Alternating Cable Shoulder Press or Anti-Gravity Press.

How many sets and reps of the Sled Overhead Backward Walk should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).