Prowler Push

The ultimate conditioning tool — builds explosive leg power, work capacity, and mental toughness with zero eccentric damage

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⚡ Quick Reference

Aspect	Details
Pattern	Carry (Loaded Push)
Primary Muscles	Quads, Glutes, Calves
Secondary Muscles	Core, Shoulders, Chest
Equipment	Prowler sled + weight plates
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

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🎯 Setup

Starting Position

1. Load sled: Add weight plates to prowler (start light — it's harder than it looks)
2. Hand position: Grip high or low handles with straight arms
3. Body angle: Lean forward 45° — the more forward, the harder
4. Stance: Staggered or parallel, feet hip-width
5. Core: Braced tight, back neutral
6. Head: Neutral, eyes forward

Handle Position Options

Position	Angle	Emphasis
High Handles	More upright	Less leg drive, more arm/shoulder
Low Handles	More forward lean	More leg drive, more quad/glute

Setup Cue

"Arms locked, body tilted forward like a sprint start — you're about to push through a wall"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Loaded and ready to drive

1. Hands gripping handles, arms extended
2. Body leaned forward 45°
3. One foot forward, one back (or parallel stance)
4. Weight on balls of feet
5. Core braced, back straight

Feel: Full-body tension, ready to explode forward

🚀 Drive Phase

What's happening: Driving sled forward with leg power

1. Push through balls of feet — "push the ground away"
2. Extend hips and knees explosively
3. Keep arms locked — legs do the work
4. Maintain forward lean throughout
5. Short, powerful steps — don't overstride

Tempo: Fast and explosive OR steady and grinding (depends on load)

Feel: Quads, glutes, and calves burning — full lower body recruitment

🔄 Continuous Push

What's happening: Maintaining momentum over distance

1. Keep driving with legs, not arms
2. Stay on balls of feet
3. Breathe rhythmically — don't hold breath
4. Maintain posture — don't stand up or round back
5. Push to target distance

Common error here: Standing too upright — kills leg drive and shifts work to shoulders.

🏁 Finish

What's happening: Completing the push

1. Push to finish line or target distance
2. Slow down gradually
3. Stand up, shake out legs
4. Rest fully before next set

Recovery: 90-180 seconds depending on intensity and distance

Key Cues

Primary Cues

• "Push the ground, not the sled" — leg drive, not arm push
• "Stay low" — maintain forward lean
• "Short, powerful steps" — not long strides
• "Lock your arms" — legs move sled, arms just hold

Tempo Guide

Goal	Load	Distance	Tempo
Power	Heavy	10-20 yards	Explosive, max effort
Strength	Moderate-Heavy	20-40 yards	Steady grind
Conditioning	Light-Moderate	40-100 yards	Fast, sustained

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — driving sled forward	█████████░ 85%
Glutes	Hip extension — powerful push	████████░░ 75%
Calves	Plantar flexion — staying on toes	███████░░░ 65%

Secondary Muscles

Muscle	Action	Activation
Core	Maintains forward lean, anti-extension	██████░░░░ 60%
Shoulders	Stabilizes handles, transfers force	█████░░░░░ 50%
Chest	Assists arm positioning	█████░░░░░ 45%

Stabilizers

Muscle	Role
Erector Spinae	Keeps spine neutral under load
Traps	Stabilizes shoulders and upper back
Forearms	Grip on handles

Unique Benefit

Zero eccentric loading — prowler pushes have no lowering phase, so you can train hard without the muscle damage and soreness of traditional leg work. Perfect for conditioning without interfering with recovery.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Standing too upright	Less leg drive	Shifts work to shoulders/arms	Lean forward more
Pushing with arms	Arms bend and push	Wastes energy, less effective	Lock arms, drive with legs
Overstriding	Long steps	Slower, less power	Short, choppy steps
Rounded back	Spine flexion under load	Back injury risk	Brace core, neutral spine
Holding breath	No oxygen	Fatigue faster, dizziness	Breathe rhythmically

Most Common Error

Standing too upright — this kills the exercise. You need to maintain that forward lean to keep the work in your legs. If you start standing up, lower the weight.

Self-Check Checklist

• Forward lean maintained throughout
• Arms locked, not bending
• Short, powerful steps
• Breathing continuously
• Core braced, back neutral

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Light Sled	Minimal weight	Learning movement
Shorter Distance	10-20 yards only	Building capacity
High Handles	More upright	Less intense

Standard

Variation	How	Emphasis
Moderate Load, 40 yards	Working weight	Balanced strength/conditioning
Low Handles	Forward lean	Max leg drive

Harder (Progressions)

Variation	How	When to Use
Heavy Prowler	Max weight you can move	Pure strength
Sprint Prowler	Light weight, max speed	Power/speed work
Long Distance	100+ yards	Conditioning focus

By Target

Target	Variation	Change
Strength	Heavy load, 20-40 yards	Max weight, slow grind
Power	Moderate load, 10-20 yards	Explosive drive
Conditioning	Light load, 50-100 yards	Sustained effort
Quads	Low handles	More forward lean
Upper Body	High handles	More upright

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📊 Programming

Distance & Load by Goal

Goal	Load	Distance	Sets	Rest	Notes
Strength	Heavy (slow grind)	20-40 yards	5-8	2-3 min	Max load you can move
Power	Moderate	10-20 yards	6-10	90-120s	Explosive starts
Conditioning	Light-Moderate	40-100 yards	4-8	60-90s	Work capacity
Speed	Light	15-30 yards	8-12	60-90s	Max velocity

Workout Placement

Program Type	Placement	Rationale
Leg day	Finisher	After main lifts — won't impair recovery
Conditioning	Primary	Build work capacity
Athletic training	Power work	Explosive leg drive
GPP	Supplementary	General physical preparedness

Progression Scheme

How to Progress

Start light! The prowler is humbling. Master the movement with minimal weight, then add 25-45 lbs at a time. Progress by adding weight, distance, or reducing rest.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Empty Sled Push	First time ever
Light Sled Push	Building capacity
High Handle Push	Less intense

Progressions (Harder)

Exercise	When Ready
Heavy Prowler Push	Can do 4x40 yards comfortably
Sprint Prowler	Want explosive power
Long Distance Prowler	Building conditioning

Alternatives

Alternative	When to Use
Sled Drag	Want posterior chain emphasis
Hill Sprints	No prowler available
Weighted Walking Lunge	Indoor alternative
Farmer's Walk (Heavy)	Grip/carry focus

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back issues	Forward lean stress	Use high handles, lighter load
Knee pain	High quad loading	Reduce weight, check form
Shoulder issues	Handle pressure	Adjust grip, use padding

Stop Immediately If

• Sharp pain in lower back, knees, or ankles
• Dizziness or inability to breathe
• Form breakdown (rounding back, standing up)

Safety Tips

• Start light — the prowler is harder than it looks
• Maintain posture — neutral spine, braced core
• Don't hold breath — breathe throughout
• Check surface — needs smooth turf or concrete, not gravel

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension	Moderate	🟡 Moderate
Knee	Extension	Full	🟡 Moderate
Ankle	Plantar flexion	Moderate	🟢 Low
Shoulder	Stabilization	Minimal	🟢 Low

Joint-Friendly

The prowler is relatively joint-friendly because there's no eccentric loading — you're only pushing, not braking. This means less stress on knees and hips compared to squats or lunges.

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❓ Common Questions

How much weight should I start with?

Start with the empty sled. Seriously. It's harder than you think. Once you can push it smoothly for 40 yards, add 25-45 lbs at a time.

High handles or low handles?

Low handles = more leg drive, harder. High handles = more upright, easier, more shoulder involvement. Start with high handles if you're new.

How often can I do prowler pushes?

2-3x per week. Since there's no eccentric damage, you can do them more frequently than squats or deadlifts. Great for conditioning days.

Should I feel it more in my legs or upper body?

Legs. If you feel it more in shoulders/chest, you're standing too upright or pushing with your arms. Lean forward more and lock your arms.

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📚 Sources

Programming & Application:

• Westside Barbell Methods — Tier B
• Jim Wendler 5/3/1 — Tier C
• ExRx.net — Tier C

Biomechanics:

• NSCA Essentials of Strength Training — Tier A
• Practical Programming for Strength Training — Tier B

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For Mo

When to recommend this exercise:

• User wants to build conditioning without muscle soreness
• User has access to a prowler/sled
• User is an athlete training for explosive leg power
• User wants leg work that doesn't interfere with squat/deadlift recovery

Who should NOT do this exercise:

• Acute lower back injury → Wait for recovery
• Acute knee injury → Wait for recovery
• No access to prowler or suitable pushing surface

Key coaching cues to emphasize:

1. "Start light — empty sled first"
2. "Lean forward, drive with legs"
3. "Lock your arms, push the ground"

Common issues to watch for in user feedback:

• "I feel it in my shoulders" → Lean forward more, lock arms
• "I'm exhausted after one push" → Lower the weight, it's harder than it looks
• "My back hurts" → Check form (neutral spine), reduce weight

Programming guidance:

• For strength: Heavy load, 20-40 yards, 5-8 sets, 2-3 min rest
• For conditioning: Light-moderate load, 40-100 yards, 4-8 sets, 60-90s rest
• For power: Moderate load, 10-20 yards, 6-10 sets, explosive starts
• Frequency: 2-3x per week, great on non-leg days due to no eccentric damage

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Last updated: December 2024