The prowler push is a strength and conditioning exercise commonly used in fitness and athletic training. It involves pushing a sled-like apparatus called a prowler across a flat surface. The prowler typically has two vertical posts for handles and a low frame where weight plates can be loaded.
Here’s how you can perform the prowler push:
- Load the prowler with the desired amount of weight plates. Beginners may start with lighter loads and increase as they become more comfortable with the exercise.
- Position the prowler on a flat, even surface like a gym floor or a turf field.
2. Starting Position
- Stand behind the prowler with your hands on the handles.
- Your feet should be hip-width apart and your body should be in a strong, athletic stance.
- Push the prowler forward by driving through your legs and extending your hips.
- Keep your back straight and engage your core throughout the movement.
- Take short, quick steps to maintain momentum.
- Continue pushing the prowler for a set distance or a specified amount of time.
- High Handles vs. Low Handles: Some prowlers have adjustable handles, allowing you to push from a higher or lower position. The lower handles generally target the legs more, while the higher handles may engage the upper body and shoulders to a greater extent.
- Intensity and Distance: You can adjust the difficulty of the exercise by changing the amount of weight on the prowler, the distance you push it, or the speed at which you push it.
- The prowler push is an effective full-body exercise that targets the legs, hips, glutes, core and upper body.
- It improves cardiovascular fitness, strength and muscular endurance.
- It can be used for conditioning, fat loss and sports-specific training.
Always warm up before performing strenuous exercises like the prowler push, and if you’re new to this exercise or have any health concerns, it’s advisable to consult with a fitness professional or healthcare provider before adding it to your routine.