Overhead Sled Pull

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Calves, Middle Back, QuadsHamstrings
Equipment Sled
Emphasis Compound
Type Pull

Overhead Sled Pull Instructions

  • Attach a double-handle to a sled with a connected rope or chain.
  • Holding the handles while facing the sled, step backwards slightly until there is no slack in the rope/chain.
  • Stand in a strong, athletic posture: chest up, knees slightly flexed, core braced, glutes engaged, and shoulders pinned back.
  • To get into starting position, position your hands directly overhead with your elbows extended.
  • Begin by walking backwards as you continue to maintain a stable overhead position and braced core. 
  • Continue for desired amount of time/steps.


  • This is a controlled movement performed deliberately. 
  • Maintain a strong shoulder position overhead, imagine bringing your armpits forward to create this feeling.
  • Do not let your low back arch excessively.
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