Start
End
ShouldersBeginnerBodyweight
Sled Overhead Backward Walk
مشي للخلف بالزحافة فوق الرأس
Target Muscles
ShouldersCalvesMid BackQuads
Blue = primary · Gray = secondary
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- 1
Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
- 2
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.
- 3
Walk backwards, keeping your arms raised above your head. Avoid jerky movements.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
