Do you want bigger, stronger, and more defined muscles? What about enhanced speed and stamina? And rapid fat loss to reveal a strong, lean, and athletic body? The prowler push might just be the exercise you’re looking for.

This high-intensity training drill involves pushing a weighted sled across a surface, engaging multiple muscle groups and delivering a comprehensive fitness challenge. The move targets your legs, glutes, core and upper body, making it a full-body powerhouse move. Beyond muscle building, it offers cardiovascular benefits, boosts endurance, and accelerates fat loss, all while enhancing mental grit and resilience. If you’re ready to take your fitness to the next level, the prowler push is your ticket to a better-body transformation.

What is the prowler push?

The prowler push is an exercise where you push a weighted sled across a flat surface. It is commonly used in functional fitness and athletic training programs. The exercise requires you to maintain a low, athletic stance while pushing the sled with both hands. The prowler push can be adjusted for different fitness levels by varying the weight on the sled and the distance pushed. This exercise mimics the natural human movement patterns involved in running and sprinting, making it highly effective for developing power and speed.

What muscles does the prowler push work?

The prowler push is a full-body exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. Additionally, it engages the core muscles to maintain stability and control during the push. The upper body, particularly the shoulders, chest, and triceps, also plays a significant role in generating force to move the sled. This makes the prowler push an excellent compound exercise that works multiple muscle groups simultaneously, promoting overall strength and muscular endurance.

Is the prowler push good for losing weight?

Yes, it’s a highly-effective exercise for weight loss. It is a high-intensity, full-body movement that burns a significant number of calories in a short amount of time. The combination of strength training and cardiovascular conditioning increases your metabolic rate, which helps burn fat both during and after the workout. The prowler push also stimulates muscle growth, and having more muscle mass boosts your resting metabolic rate, leading to increased calorie expenditure throughout the day. Incorporating the prowler push into your routine can contribute to a more efficient fat loss strategy.

What other benefits does this move provide?

Besides weight loss, the move offers numerous other benefits. It improves cardiovascular fitness by elevating your heart rate and increasing lung capacity. The exercise also enhances lower body strength and power, which can translate to better performance in sports and daily activities. The prowler push is low-impact, reducing the risk of joint injuries while still providing a challenging workout. Additionally, it improves core stability and posture by engaging the abdominal and back muscles. The versatility of the prowler push allows for various training adaptations, making it suitable for different fitness levels and goals.

How do I do the prowler push?

Start by loading the sled with the desired weight. Stand behind the sled with your feet shoulder-width apart and grip the handles firmly. Lean forward slightly, keeping your back straight and core engaged. Drive through your legs to push the sled forward, maintaining a steady pace. Focus on keeping your movements controlled and powerful, pushing with your legs and stabilising with your core and upper body. Push the sled for a specified distance or time, then rest and repeat for the desired number of sets.

How much weight should I use?

The amount of weight you use depends on your fitness level and training goals. Beginners should start with a lighter load to master the form and technique, typically around 25-50% of their body weight. As you become more comfortable with the exercise, gradually increase the weight to continue challenging your muscles. For strength and power development, use heavier weights that allow you to perform shorter, intense pushes. For endurance and conditioning, use lighter weights and increase the distance or duration of the push. Always prioritise proper form to avoid injury.

How can I get better at the prowler push?

Improving your prowler performance requires consistent practice and progression. Start by incorporating the exercise into your regular workout routine, aiming to perform it at least once or twice a week. Focus on perfecting your technique, ensuring that your body mechanics are correct and efficient. Gradually increase the weight and distance as your strength and endurance improve. Additionally, incorporate complementary exercises such as squats, lunges, and core work to strengthen the muscles involved in the prowler push. Proper warm-up and cool-down routines, along with adequate rest and recovery, will also support your progress and prevent injuries.