Prowler Sprint
Prowler Sprint is a beginner-level compound in the cardio category that primarily works the hamstrings. It also recruits the calves, chest, glutes, quads and shoulders. It is performed with other equipment.
How to do it
- 1Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
- 2You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms extended, leaning into the implement.
- 3With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Keep a pace you can sustain and increase duration or intensity gradually.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
Adjust duration and intensity to your goal — intervals for conditioning, longer steady work for endurance.