Prowler Sprint

Technique

How to perform Prowler Sprint

1. Load the sled so you can still take quick, controlled steps across the chosen surface.
2. Take either the high or low built-in handles and lean forward with your arms extended.
3. Keep your torso aligned and push the ground behind you with alternating leg drive.
4. Move the sled forward with quick steps while maintaining the same supported arm position.
5. Continue through the intended short distance without letting the effort turn into a slow grinding drag.
6. Bring the sled to a stop under control before resetting.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.