Movement overview

The Prowler Sled is a versatile piece of equipment used for strength and conditioning. It involves pushing or pulling a weighted sled across a surface, engaging multiple muscle groups including the legs, core, and upper body. This exercise is excellent for building power, endurance, and cardiovascular fitness.

Step-by-step cues

1. Begin by loading the sled with an appropriate amount of weight. Start light if you are new to this exercise.
2. Position yourself behind the sled. Place your hands on the handles or the horizontal bar, depending on the sled design.
3. Adopt a forward-leaning stance with your back straight and core engaged. Keep your feet shoulder-width apart.
4. Drive through your legs and push the sled forward using powerful strides. Maintain a steady pace and control throughout.
5. To pull the sled, attach straps to the sled and hold them securely. Walk backward or forward while pulling, keeping your core tight and movements controlled.

Technical tips

• Focus on maintaining a strong core throughout the movement to prevent lower back strain.
• Keep your strides consistent and avoid overextending your legs; this helps maintain balance and control.
• Start with lighter weights to perfect your form before increasing the load.
• Ensure you have enough space to perform the exercise safely, free from obstacles.
• Use this exercise as part of a circuit for conditioning or as a standalone for strength building.