Torch fat and build power with the prowler push
Prowler pushes might seem intimidating at first, but they could be the missing link in your quest to build the body you want by blasting off stubborn body fat, crafting bigger, stronger and more defined muscles, and improving athletic performance by increasing your speed over both short and long distances, says New Body Plan’s Joe Warner
Looking for a simple training tool that will transform your body for the better? Enter prowler pushes. This exceptional exercise is far more than just shoving a sled down a track: done right it’s your one-stop-shop to unlocking your physical potential. By engaging multiple muscle groups, improving cardiovascular fitness and boosting endurance, the prowler push offers more benefits than a handful of other gym moves combined, making it a highly efficient exercise to get the results you want. Read on to discover how to do prowler pushes, their impressive benefits, and how you can seamlessly add them to your workouts to take your training to a new level!
TL;DR The prowler, also called the sled, hits every major muscle group, taxes and trains your heart and lungs to improve your cardiovascular fitness, and unleashes your true endurance potential. Add them to the end of your workouts for a fast, fun and effective fat-loss finisher exercise that will take you a huge step towards the body you want.
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What is a prowler push?
A prowler push is an exercise that involves propelling a weight-loaded sled – often referred to as a prowler – over a set distance. This low-impact, high-intensity move can be customised to suit a variety of fitness levels, making it a versatile and approachable routine for fitness novices and seasoned athletes alike. Covering the breadth of strength building, endurance training, and cardiovascular conditioning, the prowler push is a trifecta of physical benefits that can accommodate and challenge your personal fitness landscape.
What muscles does the prowler work?
Though the prowler push appears to be a straightforward lower body workout – engaging quadriceps, hamstrings, glutes, and calves – its beauty lies in its subtle complexity. As you drive the prowler forward, your core and upper body muscles, including the chest, shoulders, arms, and your abdominal core engage to stabilise your movements. This creates a symphony of muscle engagement, turning a simple push into a full-body exercise that promotes overall strength and muscular balance.
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Why are prowler pushes so good?
Prowler pushes, similarly to box jumps, earn their stripes in the fitness world for a multitude of reasons. Their inclusive nature means they can be tailored to fit individual goals, whether it’s burning stubborn body fat, building muscle, improving cardiovascular health, or enhancing athletic performance. The prowler is a powerhouse of benefits, delivering an efficient, full-body workout in a single exercise. By incorporating prowler pushes into your routine, you tap into a potent resource for fat burning, muscle sculpting, and overall performance boosting.
How do I perform a prowler push?
To execute a prowler push, start by loading your prowler sled with an appropriate weight—one that presents a challenge but still allows for controlled, consistent movement. Position yourself behind the sled, firmly planting your hands on the handles. The next step is to propel the prowler forward, using the strength of your legs to drive the movement. It’s essential to maintain a straight back and a tightly braced core throughout the push, helping to prevent injury and maximise the workout’s effectiveness. See below for more form guide info, including sets, reps and weight guidance.
When should I do prowler pushes?
The flexibility of prowler pushes allows them to be slotted into any phase of your workout, subject to your fitness goals. For a dynamic warm-up, prowler pushes are an excellent choice as they stimulate a range of muscle groups and get your heart rate up. Alternatively, using them as a workout finisher guarantees a heart-raising, fat-torching, adrenaline-pumping conclusion to your gym session.
What equipment do I need to do the prowler push?
The equipment required for a prowler push is pretty straightforward. You’ll need a prowler sled—preferably with two sets of handles at varying heights to allow for different pushing positions—and suitable weights. The weights should be challenging enough to elicit a robust workout, yet manageable enough to ensure safety and proper form.
What other moves are similar to the prowler push?
A variety of exercises echo the benefits and movements of the prowler push. Tyre flips and farmer’s walks, for instance, embody the same spirit of pushing or moving heavy objects across a distance. They are also excellent for cardiovascular health and strength building, making them good alternatives or additions.
Is the prowler push suitable for beginners?
Yes, the prowler push is an excellent exercise for beginners. One of its standout features is its adaptability. The weight and intensity of the exercise can be modified according to an individual’s fitness level, allowing beginners to start at a comfortable pace and gradually ramp up as their strength and endurance improve.
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What else do I need to know about the prowler push?
When it comes to prowler pushes, maintaining proper form is paramount. Keep your back straight and core engaged to maximise the exercise’s benefits and minimise the risk of injury. Also, ensure the weight is challenging but manageable: you should feel a burn, but not be struggling to move the sled. Lastly, make sure you have a clear, safe path ahead of you. The last thing you want is to run into an obstacle during this high-intensity workout.
How to do the prowler push
- Load the prowler with the appropriate weight.
- Stand behind the prowler, placing your hands on the handles.
- Push the prowler forward, driving through your legs.
- Keep your back straight and core engaged throughout the move.
How many reps should I do?
Aim for 2-6 prowler pushes, covering 10-20 metres each.
How many sets should I do?
Do 3-5 sets, depending on your fitness level and goals. Rest for between 30 seconds and 2 minutes.
How much weight should I lift?
Start with a weight that’s challenging but manageable. You can increase this as you become stronger.
Prowler push progression exercise
For a harder variation, decrease your rest periods between sets, increase the weight on the sled, do more reps, or do more sets.
Prowler push regression exercise
For a less intense version, increase the rest between sets, lighten the load, push the prowler over a shorter distance, or do fewer reps or fewer sets.
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