What are Prowlers and how to use them

The Prowler is a sled-like apparatus pushed on upright handles, primarily used for building lower body strength and cardiovascular fitness. It's designed for pushing exercises across a surface. The Prowler is renowned for its versatility in strength training, conditioning workouts, and as a tool for developing explosive power.

How to use Prowlers

Load the Prowler with the desired amount of weight.
Stand behind the Prowler, gripping the high or low handles, depending on the exercise.
Lean forward into the Prowler and drive it using your legs and core.
Push the Prowler over a set distance, maintaining good form and a steady pace.
To complete, slow down and carefully stop the Prowler, ensuring it's securely positioned.

Benefits of using Prowlers

Excellent for building lower body strength, particularly in the quads, glutes, and calves.
Enhances cardiovascular endurance and explosive power.
Can be used for both high-intensity interval training and steady-state cardio.
Low-impact exercise, reducing strain on joints.

Targeted Muscles

Primarily targets the leg muscles: quads, hamstrings, glutes, and calves.
Engages core and upper body muscles, particularly when using the low handles.

Common Exercises with Prowlers

Standard Prowler push for strength and endurance.
Sprint pushes for developing speed and power.
Prowler drag, pulling the sled towards you, for a full-body workout.

Skill Level

Suitable for all fitness levels, with adjustable weight to tailor the difficulty.
Beginners should start with a lighter load to focus on technique.

Safety Tips

Make sure the path is clear and the surface is suitable for sled work.
Start with a manageable weight to avoid overexertion.
Maintain a neutral spine and engaged core to prevent back strain.

Alternative/Similar Equipment

Traditional push sled for a similar pushing exercise.
Weighted carries, such as farmer's walks, for full-body strength development.
Resistance band exercises for mimicking pushing movements.