Overhead Sled Pull

Exercise Summary
Primary Muscle(s) Shoulders Abdominals
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 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. 


  • 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.
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