King Joes Barbell Club

                                             The Prowler is great for...

                                                             · general condition

                                    · all types of sled dragging

                             · Prowler pushes (push sled)

                            · lower body strength and endurance

                             · pretty much everything

Use the Prowler as a finishing movement or on a non-lifting day as a way to condition. Because of the lack of eccentric movement, the Prowler won’t cause much soreness, which is a huge advantage for athletes. One of the biggest issues when designing a training program for an athlete is how to give strength, speed, and conditioning their proper due without compromising any of the elements.

Using the Prowler is simple. Go light for time for recovery and GPP work. Go a little heavier for sprints and go heavy for strength work.

Prowler movements.

Vertical push: This is the easiest motion to do with the Prowler. Grabbing the two vertical posts, sink your hips and push. This is usually done while running, but I have been known to walk a few steps.

Horizontal push: There are two horizontal bars to push from on the Prowler. We call the top bar the “horizontal push.” The horizontal bars make an athlete lower his or her hips to drive it forward.

Horizontal pull: Grabbing the top horizontal handle, simply pull the Prowler towards you. Because of your awkward positioning, the progress is slow and extremely tiring. This is done at the narrow end of the Prowler, and you can get your feet wide. Because of the placement of the handles though, you have to get low. This is killer on the hips.