Prowler Sprint

Also called prowler push, sled sprint and prowler.

Works

Hamstrings, plus calves, chest, glutes, quads and shoulders

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.

1. You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms extended, leaning into the implement.
2. With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance.

Cues

• Arms locked, lean into the sled.
• Short, fast, driving steps.
• Stay low, back flat.
• Sprint 10-20 m, then rest.

Common mistakes

• Standing too upright.
• Long, overreaching steps.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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