Prowler Pushes (How To, Muscles Worked, Benefits)

The prowler is one of the more unique implements you can use in the gym. It can be used for conditioning, strength, power, and speed. This is an excellent implement for athletes and general folks looking to get in better shape, get stronger, and become more explosive.

In this article, I will be going over how to do prowler pushes, muscles worked, and some ideas for you to use in your training.

How To Do Prowler Pushes

Equipment Needed

Prowler sled
Bumper or iron plates
At least a 20-yard stretch of turf
Proper footwear. Shoes with a good grip or cleats (if turf is available) are ideal.

Step-By-Step Instruction

Set your prowler in an area where you can push it at least 20 yards without hitting anything.
Load the prowler with weight.
Get behind the prowler and grab the high handle position.
Hinge at the waist, bend the knees and extend your arms.
Drive your legs and push the sled forward.

Coaching Points

The prowler push is a full body movement. Keep the core tight, nice neutral spine, and keep those arms extended (Arms can be bent when focusing on heavier loads).

Focus on a strong knee drive and pushing through your feet to keep the prowler moving. Your body angle will be very similar to how you start a sprint. So the lower body action should be very similar to running.

A very important consideration here is the surface you are pushing on. Ideally, you are pushing the prowler on turf. This gives enough surface tension so that the prowler doesn’t glide or get stuck too easily. If you are pushing on a slicker surface like concrete or carpet, you may have to load more weight on the sled.

Muscles Worked

Whole body movement with a focus on:

Quadriceps (Knee extension)
Glutes (Hip extension)
Calves (Dorsiflexion and plantar flexion)
Abdominal core muscles (Rectus abdominis, Serratus anteior, Obliques)
Shoulders and upper back
Chest

Prowler Push Ideas

For Speed:

This is ideal for athletes to improve their sprint ability (Skill position football players, basketball players, position baseball players, soccer players, tennis players, sprinters).

Load your prowler with a lightweight (10-20% of your maximal ability).
Drive the sled with as much speed as you can.
Start with your arms bent. Initiate the movement with an explosive upper body push.
Focus on a big leg drive and sprint as fast as you can.
Each rep should be as fast and explosive as possible.
Make sure you are fully recovered before you attempt your next rep.
Distance: 10-20 yard
Rest at least 1 minute between reps (More rest is not a problem here. Focus on being fresh and explosive).
5-10 reps

For Strength and Power:

This is ideal for athletes to improve their functional strength (Football linemen and linebackers, Rugby athletes, wrestlers, fighters, and field athletes).

Load your prowler with a moderately heavy weight (50-75% of your maximal ability).
Push the sled with bent arms.
Drive the sled with as much force as you can.
Focus on a big leg drive pushing through the ground as hard as you can.
Each rep should be done as explosively as possible.
Make sure you are fully recovered before you attempt your next rep.
Distance: 10-20 yard
Rest at least 2-3 minutes between reps
5-10 reps

For Conditioning:

This is ideal for athletes to improve their functional work capacity. This is a great, low-impact, conditioning tool that all athletes and lifters can benefit from.

Load your prowler with a lightweight (25-35% of your maximal ability).
Push the sled with straight arms.
Focus on a big leg drive and try to stay on the balls of your feet.
Push at a moderate pace.
Distance: 40 yards
Rest no more than 1 minute between reps
5-10 reps

Prowler Push Alternatives

Don’t have access to a Prowler Sled? No worries. Here are 10 Prowler Push alternatives that don’t require a Prowler Sled.