Sled Overhead Backward Walk

How to perform

1. 01Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
2. 02Face 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. 03Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.