Prowler Power: A Surprising Full-Body Workout for the Prowler Sled

STACK Expert Dan Trink presents three killer prowler sled exercises for athletes who want develop power, speed and conditioning.

Prowler Sled

You can learn a lot from an offensive lineman. For example, teamwork. The big guys know that if one person misses an assignment, SACK! Also, selflessness. Nobody's ever grabbed a front-page headline for the block they laid on a nose tackle. The glory goes to the running back who took it to the house.

But the real secret you can discover from the men up front is how to build a powerhouse lower body.

Enter the Prowler, a sled you can pile up with weight and push, like the 7-man sled you've seen the big uglies on your team shoving around your school's practice field.

The Prowler sled is an excellent tool for developing powerful muscles and a stronger cardiovascular system. That's why sports performance facilities, CrossFit boxes and strongman gyms are increasingly using it to mold better athletes.

Most Prowler sled exercises are simple, and since they don't involve eccentric movement (controlled lowering of the weight, as in the downward portion of a Bench Press), beginners can jump right into them. And although loading up weight plates and pushing (see exercise 1 below) provides a great workout (just ask anybody who's contracted "Prowler Flu" from shoving until they were ready to spew), it's just the beginning of what you can do.

Prowler Sled Workout

Prowler Sled Push

Develops your lower body's ability to put force into the ground, which is important for quickness and acceleration.

How To: Hold the Prowler sled poles with your hands at chest level and position your body at a 45-degree angle. Powerfully drive your legs into the ground to sprint forward and push the sled. Keep your core tight, and do not round your back or allow your head to fall forward.
Sets/Distance: 5x30 yards

Prowler Push

No Prowler? Try Partner-Resisted Sprints
A partner stands in front of you with his hands on your shoulders and resists you as you sprint.
Sets/Distance: 5x30 yards

Backward Prowler Walk

Targets your quadriceps, which are key for speed. Bonus: Helps develop the envied "teardrop" look above the knee.

How To: Place a pad or board on the Prowler's arms and lean your back against it. With your thighs parallel to the floor, move the sled by pushing it backwards. Resist the urge to lean forward or let your hips creep up, either of which will happen if you don't remain focused.
Sets/Distance: 5x30 yards

Prowler Walk


No Prowler? Try Partner-Resisted Backward Walks
Have a partner place his hands on your back and resist you as you walk backward.
Sets/Distance: 5x30 yards

Prowler Chest Press

Works the pecs, delts and triceps—muscles that put power into your first punch in football (and helps when moving your sister's couch up three flights of stairs).

How To: With your lead foot between the poles, place your hands on the Prowler at chest height. Bend your elbows, then extend your arms and shove the Prowler sled forward. Switch your lead foot on each rep. You can also release your hands to "throw" the Prowler.
Sets/Distance: 5x30 yards

Prowler Chest Press

No Prowler? Try Med Ball Chest Passes
Throw a med ball from chest height at a wall five feet away. Catch and repeat.
Sets/Reps: 5x10-15

Photo Credit: Getty Images // Thinkstock