Prowler Sled Benefits & The Best Prowler Sled Exercises

Prowler Sled Push Exercise Benefits

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The prowler sled is an excellent tool for building power, speed, strength and muscle, or burning fat.

If you have never trained with the prowler sled before, you are missing out! Doing prowler sled exercises and workouts is one of the best ways that an athlete can build explosive power and strength If you are not an athlete an just someone trying to get in better shape, the prowler sled is a great “bang for your buck” exercise that can help you with increasing your metabolism and getting in the best shape of your life.

Depending on how you use it, the Prowler can help you develop power, speed, strength or muscle mass.

The Prowler sled is an effective exercise because it mimics the lower body mechanism of running, but with less wear and tear on your body than sprinting or running for distance.

When using the Prowler sled, your body is in a more horizontal position and is conducive for those who have lower back or lower body issues when compared with traditional squat and deadlift movements.

You can choose to attach a harness around your waist and then to the sled as well for moving in multiple directions, along with the traditional pushing motion.

Just like running, you have the option of sprinting backwards, forward, or sideways, with many other unique motions possible as well.

Making progress with the Prowler sled is exceptionally straight forward: you can decide to cover a greater distance, add more weight, go faster, or workout for a greater length of time.

Whatever you choose to do with the Prowler sled will be based on your goals and fitness level, and the possibilities are seemingly endless.

Whether you are looking to increase your vertical jump, 40-yard dash, or burn off stubborn fat to get an aesthetic body, prowler sled workouts and exercises will accomplish these goals!

Benefits of Prowler Sled Workouts

Depending on your goals, there are several benefits of prowler sled workouts that anyone can take advantage.

Once you learn the variety of uses for it, there is no doubt that it will become a staple in your routine. There is hardly another piece of equipment which is as flexible as the prowler sled, making it an easy choice for anyone looking to invest in their future.

If you read the benefits of the prowler sled below but are concerned that your gym doesn’t have one, don’t worry!

You can easily buy your own prowler, and use it in your backyard or a field near by! All you need is a sled, and a few weight plates to make an easy home workout!

Keep reading to see all the benefits of prowler sled exercises!

Prowler Sled Exercises are Easy to Learn

The Prowler sled is relatively easy to learn and surprisingly it is not as technical as other types of lower body exercises.

Due to the simple nature of the Prowler sled, it is suitable for virtually all fitness levels and will assist people to quickly achieve their fitness goals.

One of the biggest advantages of the Prowler sled is that your body is nearly forced in too perfect position every time you use it, and your body generally will adapt to a better “form” as you go heavier in weight.

It is nearly impossible to push a heavy Prowler sled with bad form; your body just won’t allow it!

Check out this video of me doing a 600lb prowler sled push (the heaviest I’ve ever done in my life). Even doing this much weight, my “form” for the exercise is pretty much perfect:

Prowler Sled Workouts are Superb for Sport-Specific Conditioning

Prowler Workout Benefits

By using the Prowler sled, you will be able to improve both your anaerobic conditioning and aerobic conditioning at the same time!

Not many other exercises in the entire world have the same ability to improve both energy systems synergistically as the Prowler, and any and all athletes need to take advantage of this!

By having the ability to perform weighted sprints that have short duration and high intensity, you can push on both of these energy systems incredibly!

Based off of one study published in the Journal of Sports Science,

“the Prowler sled push is a highly reliable field test for measuring horizontal plane muscular power output.”

Therefore, not only is this an excellent tool for conditioning athletes, it also can measure how well conditioned they already are!

For anaerobic energy or power, simply work with a heavier weight or shorter distance, and lengthen your recovery time between sets.

This lateral banded drag featured below is an excellent example of the sport-specific training you can do with your sled. This move exactly replicates defensive slides for basketball and baseball players.

Looks useful, right?

To preferentially work your aerobic conditioning with the Prowler sled, you can do this by simply engaging in reps that have a longer duration, or you can perform many shorter pushes while having little rests between sets.

You can also achieve this by combining the sled with other exercises as part of a conditioning circuit.

Although such training will be extremely intense, it will not affect your muscles and joints in the same way running does; especially running that is done on cement, court, or turf.

Here is an example of a prowler sled push/pull complex which is more of aerobic conditioning:

Adding the Prowler sled in to a circuit certainly will make it more aerobic, but it still will help you improve your anaerobic threshold regardless!

There is Minimal Risk, with Fast Recovery Time

Due to the concentric nature of the Prowler sled and all its variations, you will experience less wear and tear on your body while training with it.

Generally speaking, the eccentric portion of your lifting is what makes your muscles “sore.”

If you have ever done a full workout with using mass amounts of negative reps, you will understand what I mean.

For you though, this means that you will recover within a very short time.

Because there is less wear and tear, you can perform Prowler workouts more frequently, add volume to your workouts, and you can even train at a higher intensity without having to risk suffering from injuries, muscle, and joint soreness.

The functionality and benefit of avoiding muscle soreness makes it an incredible tool that you can use often!

This feature is a great benefit for athletes since it enables them to train hard during their season, without affecting their recovery between competitions or games.

Training in season is great to maintain muscle mass and effectiveness, but being sore all the time is risky!

The Prowler sled and many of its variations mimic the lower body mechanics of running more than any other type of exercise would do, and when compared to running; there is remarkably less wear and tear on your body.

Prowler Sled Workouts Help You Improve Your Strength, Power, and Speed

the best prowler sled workouts

By adding as much weight as possible and pulling/pushing the sled, you can actually develop strength as well as speed and power.

Slower sets on the Prowler will predominately work strength, which carries over well to the squat and the deadlift.

If you can push a heavy prowler, you will say good bye to many of your other leg exercises for sure.

You can also develop your power by adding approximately 70-85% of your maximum weight and moving the sled as explosively as possible.

This will provide tremendous carryover effect for sports and movement where you are needed to perform explosive and dynamic movements such as sprinting, bounding, changing direction, jumping, planting and others.

You will not be able to cheat with your form and to get the sled to move, you will have to perform the exercise with a technique which is functional for almost every single sport in the world.

This will help you to establish proper motor patterns and help to strengthen your muscles that are essential for running. These muscles include

  • Quads
  • Calves
  • Core
  • Hamstrings
  • Glutes

The prowler sled helps you with the capacity to accelerate in all directions which will improve your acceleration technique and quickness.

To focus on speed training, go with a lighter weight (around 50% of max capable), and push the sled for a shorter distance.

This is similar to power training, but the lighter weight will help your legs move quicker and faster overall, transferring more to direct speed.

Combining all three of these types of training provide an incredible Prowler workout!

Prowler Sled Training Prevents Injury

prowler exercise benefits

The Prowler sled is a great tool that can be used as part of your performance enhancement training plan, and can also be used in both injury prevention and rehabilitation.

The Prowler greatly enhances the strength and the stability of your entire body with special emphasis on your lower body.

Although this is important for both performance and aesthetics, it is also very important in preventing joint sprains that could be caused because of stability issues, imbalances, and overall weakness.

Whether you know it or not, you are leaving yourself vulnerable when you are required to run, stride, jump, plant and change direction if you lack strength and stability in your lower legs and feet.

When you use Prowler sled, it will help to safeguard your body against chronic injuries like planter fasciitis, Achilles tendinitis, or other types of injuries that are caused due to weak feet and lower legs.

Best Prowler Sled Alternative The Treadmill Sled Push Alternative

Treadmill pushing offers you with very similar benefits that you get when you use a Prowler sled.

Although it is much more limited for options, there are several advantages you get from treadmill pushing, including that it is an equipment which can be found in almost every gym.

Treadmill pushes are done with the machine’s power switched off, rather than running.

To perform the movement, you must drive the unpowered belt with your feet.  It will provide you with some of the best cardio you have ever done.

The resistance of the belt will quickly show itself, and working up in overall time is the easiest way to prove that you are improving on this exercise.

Working for set periods of time and decreasing rest is also very effective with this.

For an athlete of any level, this is an extremely functional and useful exercise which is not commonly known or used!

Benefits of the Treadmill Push Exercise

The treadmill push offers similar benefits that the Prowler sled provides making it a great alternative.

One of the key benefits of treadmill pushing is that it provides the benefits you get with the Prowler sled without the need to purchase one or find a gym with one, if you do not currently attend a gym with a sled.

Also, it does not require much space, and it provides opportunity for group or semi-private training sessions where there are more treadmills available.

Anaerobic and Aerobic conditioning are both worked by increasing force, or increasing amount of total work done.

Lastly, lower body power is effectively gained through a functional manner which serves to increase your ability on all other lower body movements.

Concluding Thoughts – Prowler Sled Benefits

The Prowler sled is hands down one of the most critical pieces of equipment that any athlete can add to their current training program.

When working with my own trainer while rehabbing an ankle injury this past spring, we personally devoted time almost every session to working with the Prowler sled because of its immense benefits.

In some ways, the Prowler can replace almost every other leg exercise that you use!

Obviously, there are some small exercises which are necessary as well, but the Prowler covers such a wide base of needs for an athlete or anyone who is training it really is remarkable!

If you do not have access to a Prowler sled currently, Give the treadmill push a try!  It is easy to use and conveniently found in just about every gym in the world!

Make sure to consult a medical professional if you are thinking about trying any of these for the first time and do not feel comfortable with the movements, because staying safe and being healthy is the most crucial factor in achieving your fitness goals!

If you feel comfortable, I recommend both movements to you for creating your own personal, best body!


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