September 4, 2017


6 ways using the prowler you love to hate

In most gyms we are starting to see a far better set up when it comes to gym equipment and layout on offer.Long gone are the days where we had clunks of gym machinery taking up the whole gym floor that really only worked and isolated one body part at a time.

Nowadays people are more aware on what type of setup and equipment they need for a good effective workout.Its great to see a lot more people start to take an interest in movement,mobility and strength training and that can be reflected in how a lot of commercial gyms are designed.Its pretty standard to see gyms kitted out with racks,barbells,resistance bands,kettlebells and so on along with some open turfed space.

In a lot of my previous articles I have given you smart ways on how to get the most out of each piece of equipment.I have covered as much as I can from bands,bells,mobility tools and so on so today I am going to focus on the sled or the prowler as others like to call it. In a previous article I included 5 ways to increase your power for on the field or in the gym .A lot of tools where covered from battle ropes to medicine balls and this is where the prowler could have fallen in as well.

Anyone that uses the prowler generally has a love/hate relationship with it. I have a love/hate relationship with the Prowler. I love it because it’s so versatile. I also love the extraordinary results it produces in an extraordinarily short period of time.The prowler is the ultimate piece of equipment when it comes to getting the most bang for your buck in the least amount of time. Bodybuilders can use it to add extra volume and put size on,athletes can use it to get faster,or gym goers can use it as a nice finisher to their session.Performing high intensity work and rest intervals of 20-30 meter sled sprints is something that is far more beneficial in terms of burning calories than going for a 30 minute jog.Doing things like hill springs,kettlebell swings are also a far better choice here and is something I have mentioned before in a previous article.

In most gyms I generally see the prowler being used in two ways.I tend to see either the light and fast approach or the slow and heavy approach.These both are great ways on using the prowler and something you should continue doing but there is also a lot more ways you can use the prowler.

Below is a snippet of my session last week where I spent 20-30 minutes on working the prowler.On that particular day the goal of this session was to keep my heart rate in a certain zone and not to push the body too much.I generally stayed away from high intensity sled sprints and wanted to get a light sweat on moving a load that wasn’t going to be too taxing on the body.I put together these different variations below which I hope can give you a handful of a few different ideas for when you use the prowler next time.


‍I hope you’ve found this information useful and if you need any more advice you can pop me a message from the links below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.