Sled Overhead Backward Walk

A beginner strength exercise for the shoulders, calves, back and quads.

Movement guide

Sled Overhead Backward Walk

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusShoulders · Calves · Back · Quads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Sled Overhead Backward Walk demonstrated on the 3D figure

3D demoSled Overhead Backward WalkBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Overhead carry (waiter's walk) demonstrated on the 3D figure

3D demoOverhead carry (waiter's walk)Intermediate · A dumbbell + A kettlebell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Shoulders. Also: Calves, Back, Quads.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

3D demoWall walkAdvanced · A wall

Sled Reverse Flye demonstrated on the 3D figure

3D demoSled Reverse FlyeBeginner · Other / check instructions

Standing overhead press demonstrated on the 3D figure

3D demoStanding overhead pressIntermediate · A barbell + A dumbbell

Sled Overhead Triceps Extension demonstrated on the 3D figure

3D demoSled Overhead Triceps ExtensionBeginner · Other / check instructions

Kettlebell Halo with Overhead ExtensionIntermediate · A kettlebell

Backward sled drag demonstrated on the 3D figure

3D demoBackward sled dragIntermediate · A sled

Browse more

Questions people ask

What muscles does the Sled Overhead Backward Walk work?

Mainly the shoulders, with help from the calves, back and quads.

What equipment do I need for the Sled Overhead Backward Walk?

Other / check instructions.

Is the Sled Overhead Backward Walk good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Overhead carry (waiter's walk).

How do I make the Sled Overhead Backward Walk harder?

Progress to the Overhead carry (waiter's walk), or add load, range or slower lowering once your form is solid.