Best Prowler Sled Exercises, Workouts & Benefits (2023)

Prowler sled exercises are some of the best exercises for building power, speed, strength, muscle, or burning fat.

If you haven’t yet incorporated prowler sled exercises into your workout routine, you’re missing out on a powerful training tool.

These workouts are excellent for athletes seeking to develop explosive power and strength, but they’re also perfect for individuals looking to improve their overall fitness, boost their metabolism, and achieve a well-rounded physique.

This comprehensive guide will explore the benefits of prowler sled exercises, recommend the best prowler sled to buy for yourself, and provide effective prowler workout routines, tips, and answers to frequently asked questions.

Prowler Sled Benefits

Prowler sled workouts provide a plethora of benefits for individuals seeking to elevate their overall fitness levels.

By incorporating prowler sled exercises into your training regimen, you can unlock numerous advantages tailored to your specific goals.

As you explore and incorporate various prowler exercises into your workout routine, the prowler sled will undoubtedly become one of your favorite fitness tools.

The exercises and workouts you choose will depend on your objectives and fitness levels, with virtually endless possibilities available.

Whether you aim to increase your vertical jump, improve your 40-yard dash, or shed stubborn fat for a more aesthetic body, prowler sled workouts and exercises will help you achieve these goals.

Let’s dive into the top five benefits of prowler sled workouts:

Safe and Easy to Learn

One of the top benefits of prowler workouts is their simplicity and ease of learning.

The most basic prowler exercise, the prowler sled push, is as straightforward as walking or running.

This exercise is simple and safe, as it mimics the lower body mechanics of running and maintains a secure body position when pushing an appropriate weight.

As you increase the weight, your body naturally adapts to maintain proper form. In fact, it’s nearly impossible to push a heavy prowler sled with poor form.

Other prowler exercises are equally safe and easy to learn.

For instance, you can attach a harness to your waist for added versatility in moving backward, forward, or sideways to target different muscle groups.

Alternatively, you can connect a rope to the sled for upper-body pulling exercises.

The lateral banded drag is an excellent lateral prowler exercise that effectively replicates defensive slides for basketball and baseball players:

Progressing with prowler sled exercises is remarkably straightforward.

You can increase the distance, add weight, boost your speed, or perform the exercises for an extended duration.

For these reasons, the prowler sled is suitable for all fitness levels.

Develop Strength, Power, and Speed

Prowler exercises have become increasingly popular in the fitness world due to their unique ability to simultaneously build strength, power, and speed.

Unlike other exercises that target specific aspects of fitness, prowler workouts can effectively develop all three areas in a single, comprehensive session.

Maximal strength can be built through slower and heavier sets on the prowler sled. By focusing on moving a substantial amount of weight, you can train your muscles to generate more force and increase overall strength.

This strength gain is essential for athletes who require a strong foundation for various sports.

To develop maximal power, use approximately 70-85% of your maximum weight and push the sled as explosively as possible. This approach strengthens your muscles and enhances your ability to rapidly generate force.

The significant carryover benefits of prowler exercises are evident in sports and activities that demand dynamic movements, such as sprinting, bounding, changing direction, jumping, and planting.

In fact, according to a study published in the Journal of Sports Science, prowler sled exercises serve as a highly reliable field test for measuring horizontal plane muscular power output.

For those looking to increase their speed, using around 50-60% of the maximum weight and moving as quickly as possible is the way to go.

By pushing lighter weights at a faster speed, prowler workouts can help develop fast-twitch muscle fibers responsible for rapid and powerful movements, which is crucial for athletes seeking to improve their performance in sports like football, soccer, and track and field.

Overall, prowler workouts offer a versatile and effective solution for individuals aiming to enhance their strength, speed, or power.

These exercises can be tailored to address specific fitness goals and can be easily incorporated into any training regimen.

By consistently incorporating prowler exercises into your workout routine, you can expect to see significant improvements in your overall athletic performance and capabilities.

Improve Aerobic and Anaerobic Conditioning

Prowler sled workouts are one of the best cardio workouts because they can simultaneously improve anaerobic and aerobic conditioning when performed at high intensity with minimal rest periods.

These workouts not only enhance heart and lung function but also boost stamina and contribute to better overall health.

For anaerobic conditioning, focus on performing prowler exercises with heavier weights over shorter distances, allowing longer recovery times between sets.

This type of training targets the body’s ability to produce energy without relying on oxygen and helps build power and strength.

On the other hand, to develop aerobic conditioning using the prowler sled, opt for lighter weights and perform longer reps or multiple shorter reps with shorter rest times.

This approach emphasizes the body’s ability to use oxygen to produce energy and helps improve endurance and cardiovascular fitness.

Incorporating anaerobic and aerobic prowler sled workouts into your fitness routine can lead to well-rounded cardiovascular conditioning, ensuring you reap the benefits of improved stamina, heart and lung function, and overall health.

Increase Core Strength and Stability

One of the significant benefits of prowler sled exercises is their ability to develop core stability.

While these workouts primarily target the lower body muscles, they also engage the core muscles, including the abdominal, lower back, and oblique muscles.

During prowler sled exercises, such as pushing or pulling the sled, your core muscles are actively engaged to maintain proper posture and balance.

This activation helps to strengthen and stabilize the core, which is critical for supporting the spine and transferring force between the upper and lower body.

A stable core is crucial for efficient and powerful movement in various sports and everyday activities.

Improved core stability can contribute to better athletic performance in several ways.

First, a strong core helps provide a stable foundation for generating power and force in movements such as sprinting, jumping, and throwing.

Second, core stability is essential for maintaining balance and coordination during dynamic and multi-directional movements, which are often required in many sports.

Finally, a stable core can improve overall body control and agility, allowing for quicker and more efficient changes in direction and movement transitions.

Prevent Injuries

Prowler sled training is not only safe and effective but also plays a crucial role in injury prevention and rehabilitation.

This versatile workout tool helps improve the strength and stability of your entire body, making it an ideal choice for preventing and recovering from injuries.

By incorporating prowler exercises into your fitness routine, you can address and correct stability issues, imbalances, and overall weaknesses that may contribute to injuries.

These workouts are particularly beneficial for athletes who engage in activities that require running, striding, jumping, planting, and changing direction, as these movements can leave individuals vulnerable to injury if their lower legs and feet lack strength and stability.

Regularly performing prowler exercises can help protect your body against common sports injuries such as plantar fasciitis, Achilles tendinitis, and jumper’s knee.

By strengthening the muscles, tendons, and ligaments throughout your lower body, prowler sled workouts can reduce the risk of these injuries and promote overall health.

Best Prowler Sled Exercises

There are many unique ways to use a prowler sled, but here are some of the best prowler sled exercises you should consider trying.

Prowler Push

The prowler push is a fundamental sled exercise that targets the lower body and core muscles. To perform this exercise:

Load the prowler sled with the desired weight.
Stand behind the sled and grip the handles at chest height.
Adopt a staggered stance and lean forward, keeping your back straight and core engaged.
Drive the sled forward by pushing through your legs, maintaining proper form.

Prowler Pull

The prowler pull is another basic sled exercise that targets the upper body, particularly the back muscles. To perform this exercise:

Attach a rope or strap to the prowler sled.
Grasp the rope with both hands and step back until the rope is taut.
Lean back and maintain a straight back, engaging your core.
Pull the sled towards you by engaging your back muscles and driving your elbows behind you.
Slowly let the sled return to its starting position and repeat.

Lateral Prowler Pull

The lateral prowler pull is a variation that targets the hips and oblique muscles. To perform this exercise:

Attach a rope or strap to the prowler sled.
Stand with your side facing the sled, grasping the rope with both hands.
With your feet shoulder-width apart, lower into a quarter squat and engage your core.
Pull the sled laterally toward you by engaging your obliques and driving your elbow behind you.
Slowly let the sled return to its starting position and repeat on the opposite side.

Prowler Sled Row

The prowler sled row targets the upper body, particularly the back and biceps. To perform this exercise:

Attach a rope or strap to the prowler sled.
Grasp the rope with both hands, palms facing each other.
Step back until the rope is taut, and assume a staggered stance.
Lean back slightly and engage your core.
Pull the sled towards you, driving your elbows back and squeezing your shoulder blades together.
Slowly let the sled return to its starting position and repeat.

Prowler Sled Drag

The prowler drag exercise with backpedaling is a versatile and effective exercise that targets the posterior chain muscles, such as the glutes, hamstrings, and lower back.

To perform the backpedaling prowler drag exercise:

Secure a strap or harness to the prowler sled and attach it to your waist. Ensure that the harness is tightly fastened and positioned comfortably.
Stand facing away from the sled, with enough distance to create tension in the strap or harness.
Adopt a slightly bent-knee and athletic stance, keeping your chest up and your core engaged.
Begin to backpedal, driving through your heels and pushing your hips back while maintaining a straight back and engaged core. Keep your arms relaxed by your sides.
Continue to backpedal, pulling the sled with controlled, steady steps. Focus on maintaining proper form and posture throughout the movement.
Complete the desired number of repetitions or distance before resting and repeating as necessary.

By incorporating this variation of the prowler drag exercise into your workout routine, you can build functional strength and stability, which are essential for various athletic activities and daily tasks.

Additionally, the backpedaling prowler drag can aid in injury prevention and rehabilitation by promoting balanced muscle development and reinforcing proper movement patterns.

Prowler Sled Lateral Slide

The prowler sled lateral slide exercise is a functional and dynamic movement that targets the hips, thighs, and core muscles.

This exercise is particularly beneficial for athletes needing lateral strength and stability, such as basketball and baseball players, as it mimics the movements required in these sports.

To perform the prowler sled lateral slide exercise:

Attach a strap or harness to the prowler sled and secure it around your waist. Ensure that the harness is comfortably fastened and positioned correctly.
Stand sideways to the sled, with enough distance to create tension in the strap or harness.
Adopt a slightly bent-knee and athletic stance, keeping your chest up and your core engaged.
Start the movement by stepping laterally (sideways) with the foot farthest from the sled, followed by the foot closer to the sled. Make sure to maintain an engaged core and an upright posture throughout the movement.
Continue performing lateral steps, pulling the sled with controlled and steady movements. Keep your weight centered and avoid leaning too far forward or backward.
Once you have reached the desired distance or completed the desired number of repetitions, switch sides and repeat the exercise, stepping laterally in the opposite direction.

Incorporating the prowler sled lateral slide exercise into your workout routine can help improve lateral strength, stability, and agility.

This exercise can also contribute to injury prevention and rehabilitation by promoting balanced muscle development, especially in the hip and thigh muscles.

Additionally, it helps reinforce proper movement patterns crucial for various athletic activities and daily tasks.

Prowler Sled Workout Example

A sample prowler sled workout routine could include the following exercises:

Warm-up: Light prowler push – 3 sets x 30 meters
Prowler Push – 4 sets x 20 meters
Prowler Pull – 4 sets x 20 meters
Lateral Prowler Pull – 3 sets x 20 meters (each side)
Prowler Sled Row – 3 sets x 10 reps
Cool-down: Light prowler push – 3 sets x 30 seconds

Rest for 60-90 seconds between sets and exercises.

Tips for Prowler Sled Training

Prioritize Proper Form: Maintain a neutral spine and engage your core to minimize the risk of injury.
Progress Gradually: Increase the weight, distance, or intensity of your prowler sled workouts over time to continue challenging your body.
Warm-up and Cool-down: Include a light warm-up and cool-down to reduce the risk of injury and enhance recovery.
Mix It Up: Incorporate various exercises and workout structures to keep your training engaging and challenging.

How Often Should You Do Prowler Sled Workouts?

The frequency of prowler sled workouts depends on your goals, fitness level, and overall training program.

Generally, incorporating prowler sled exercises 1-2 times per week can provide significant benefits without overtaxing your body.

Ensure sufficient recovery time between sessions to promote optimal muscle growth and prevent injury.

The Best Prowler Sled to Buy (2023)

Owning a prowler sled is a smart investment for anyone serious about fitness, as this versatile piece of equipment offers numerous benefits.

With many options on the market, choosing the best prowler sled that suits your needs and budget is essential.

When choosing the best prowler sled for your needs, consider factors such as durability, versatility, and price.

Each of these options offers unique features and benefits, so carefully evaluate your training goals and preferences before making a decision.

Here are the top prowler sleds for 2023:

XPO Trainer Push Sled

The XPO Trainer Push Sled sets the gold standard for prowler sleds and promises to be a worthy investment.

This innovative sled features wheels, making it more comfortable and versatile for both indoor and outdoor use.

Its quiet operation and treaded wheels ensure usability on various surfaces, while its easy assembly and disassembly make it portable.

If you’re looking for the best prowler sled available, the XPO Trainer Push Sled is the one to choose.

[lasso asin=”B07PMGGR46″ box=”B07PMGGR46″ classname=” lasso-ll-do-not-delete-5235″ id=”21837″ link_id=”5235″ look=”box” ref=”amzn-xpo-trainer-push-sled-best-indoor-outdoor-workout-sled-for-speed-agility-training-resistance-and-strength-training-crossfit-football-conditioning-rehab-power-sled-for-elite-athletes”]

Valor Fitness Weight Sled

For those who prefer a more traditional prowler sled, the Valor Fitness Weight Sled is an excellent option.

Designed for use on grass or turf, this heavy-duty sled can handle up to 600 lbs of weight.

Weighing in at 72 lbs, the Valor Fitness Weight Sled is built to last and comes in at less than half the price of the XPO Trainer Push Sled, making it a great value.

[lasso asin=”B07MLSZRPZ” box=”B07MLSZRPZ” classname=” lasso-ll-do-not-delete-5236″ id=”21828″ link_id=”5236″ look=”box” ref=”amzn-valor-fitness-weight-sled-push-pull-or-drag-power-sled-with-olympic-plate-storage-and-skid-plates-for-cross-training-and-strength-conditioning-includes-harness-and-straps”]

Best Prowler Alternatives

If you’re seeking prowler sled alternatives for your fitness routine, there are a few excellent options to consider.

These alternatives can provide you with similar benefits as prowler sled exercises, such as improved strength, power, and endurance.

Here are the best prowler sled alternatives for 2023:

UBOWAY Adjustable Sled Trainer

The UBOWAY Adjustable Sled Trainer is a versatile and affordable prowler alternative that allows you to perform various sled exercises, particularly those involving dragging or pulling.

While it may not support a traditional prowler sled push, this sled trainer is an excellent option for those looking to incorporate sled exercises into their workout routine without the expense of a prowler sled.

[lasso asin=”B07Y7W6GSK” box=”B07Y7W6GSK” classname=” lasso-ll-do-not-delete-5237″ id=”21823″ link_id=”5237″ look=”box” ref=”amzn-uboway-adjustable-weight-sled-trainer-sandbag-sled-trainer-with-portable-carrying-bag-resistance-sleds-for-sprinter-speed-training-indoor-outdoor-with-4-weight-sandbags-football-sled-for-lineman”]

Treadmill Push Exercise

The treadmill push exercise is an effective prowler sled alternative that mimics the benefits of a prowler sled push without requiring specialized equipment.

To perform this exercise, run on a treadmill without turning it on, using your feet to drive the unpowered treadmill belt.

Be cautious not to damage the treadmill when performing this exercise.

The resistance of the treadmill belt provides a challenging workout that can help you build strength, power, and endurance.

By gradually increasing your workout duration or decreasing your rest periods, you can track your progress and improvement over time.

One of the key advantages of the treadmill push exercise is that it doesn’t require the purchase of a prowler sled or access to a gym with one.

Additionally, it takes up minimal space, making it an ideal exercise for those with limited workout areas.

Concluding Thoughts – Prowler Sled Benefits

The prowler sled is hands down one of the best pieces of fitness equipment anyone can add to their current training program.

For those needing a change to their usual cardio workout, prowler sleds are a fantastic treadmill alternative because they provide a versatile, full-body workout that targets both strength and cardiovascular endurance.

Unlike treadmills, prowler sled exercises engage your core and upper body muscles while also offering a more functional and sports-specific training experience.

If you do not have access to a prowler sled, you can buy a prowler sled or give the treadmill push a try!

The prowler sled is safe, effective, and useful for various goals.

If you have any additional questions about prowler sled benefits or the best prowler sled to buy in 2023, please let me know!