Sled Overhead Backward Walk

How to do it

1. Face the sled and take the strap's handles, then raise both arms overhead so the strap runs down in front of you to the sled.
2. Lock the arms overhead and pull the shoulders down away from the ears.
3. Brace the stomach and keep the ribs down.
4. Walk backwards with short, quick steps, dragging the sled with the arms held still overhead.
5. Keep the strap taut and the arms from drifting forward.
6. Walk for the chosen distance, then lower the arms.

Common mistakes

• Letting the arms drift forward. The strap pulls the arms towards the sled; they stay overhead in line with the body.
• Arching the back to keep the arms up. The ribs stay down and the stomach braced; an arched back is the spine holding what the shoulders should.
• Bending the elbows. The arms are locked; bent elbows let the sled pull the hands down.
• Long backward steps. Short and quick keeps the sled moving and the balance safe; a long step backwards is a fall waiting to happen.

Muscles worked

Primary

• Shoulders

Secondary

• Calves
• Rhomboids
• Middle TrapeziusTraps
• Quads