Sled Overhead Backward Walk

What it is

You walk backward, pulling a weighted sled, while maintaining your arms extended overhead. This compound movement primarily challenges your shoulders, promoting stability and strength. It also secondarily engages your calves, quadriceps, and middle back.

Technique tips

• Keep your arms locked out directly overhead.
• Maintain a steady, controlled backward walk.
• Avoid letting the sled pull you off balance.
• Focus on shoulder stability throughout the movement.
• Breathe rhythmically; do not hold your breath.
• Gradually increase the sled's weight as you progress.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.