Sled Overhead Backward Walk

Shoulders · Other

How to do it

Attach two handles to the sled with rope, load it **light** and face it, backing up until there is tension. Raise your hands overhead with the elbows nearly straight and walk backwards holding that position. The shoulder works isometrically holding the weight up while the legs do the travelling. It is one of the best things there is for shoulder health **if you have the mobility to get overhead without arching**; if you do not, build that first. The classic mistake is loading it like a normal drag.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Back, Legs

See all 907 exercises