Exercise guide
Sled Overhead Backward Walk
The Sled Overhead Backward Walk combines an overhead isometric hold with backward sled movement. The shoulders and middle back stabilize the arms while the quadriceps and calves control the steps.
Training context
Setup Cues for the Overhead Backward Walk
Use a very light sled load and inspect the ropes, chains, and handles before starting. The backward lane must be completely clear because the athlete cannot see the path continuously.
The arms should remain overhead only while the shoulders stay comfortable. Lower the handles or stop if the ribs flare or the elbows begin bending.
Technique overview
Use short steps and keep the line taut
Face the sled and step backward until the lines become tight. Raise the handles overhead with the elbows comfortably extended. Walk backward using short deliberate steps, checking the route as needed and avoiding sudden pulls from slack in the line.
Treat this as an overview and use a range, pace, and setup you can control.