Overhead Sled Pull
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Shoulders, Abdominals |
| Secondary Muscle(s) | Calves, Middle Back, Quads, Hamstrings |
| 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 and shoulders back.
- Knees slightly flexed.
- Core braced with a neutral spine.
- To get into the starting position, extend your arms overhead.
- Imagine bringing your armpits forward to create a stable shoulder position.
- The rope/chain should be taunt.
- Begin by walking backwards as you maintain a stable overhead position and braced core.
*Tips*
- This is a controlled movement performed deliberately. Don't take big steps. You want short, controlled movement.
- There should not be excessive torso lean.
- Do not let your low back arch excessively.