5 Prowler Sled Workouts for The Serious Runner

You may have seen this punishing piece of equipment in the most gruelling of workout videos that is bound to leave users covered in a shiny layer of sweat while they slump into a heap of gasps and disorientation. Now, it is time for you to meet the prowler sled.

Image Credit: http://www.crossfit204.com/wp-content/uploads/2012/04/CrossFit-204-RB-sled-late-edit.jpg

You would be forgiven for thinking that this is only good for dedicated bodybuilders seeking to push their sculpted bodies to the next level. However, think resistant running — with weights for instance — and you have ideas for Prowler Sled workouts suited for the serious runners.

It is also worth noting the numerous benefits of using the sled; more notably, it allows you to give your all without stressing the joints. That said, here are five sled workouts that you can try out.

Prowler Sled Sprint

No prizes for guessing which aspect of your running it helps build up. If you find yourself in need of that explosive final push during a run, this workout is for you.

You will want to pay attention to the weights; only load a moderate amount, equivalent to 30 to 50% of your maximum weight, sliding up and down according to your personal strength. Then, while pushing the sled, sprint 10-40m with a 30-90s rest between each set for a total of 10 sets. 

Low Sled Prone Dog

This workout is billed as one of the toughest sled variations, and it really whips your core, upper body, and glutes, essential muscles for maintaining a steady posture when running.

However, performing the workout requires a good deal of posture discipline as well. Before you start, get into a plank position with your hands and feet. Then, position your toes so that they are inside the sled. Take a deep breath, contract your core, and walk on your hands while dragging the sled.

Apart from your arms moving, the rest of your body must remain still and aligned without any rotation of your pelvis or spine. Keep your ribs tucked in, and your glutes squeezed. Sounds tough now, doesn’t it?

Backwards Prowler Walk

This workout builds your quadriceps, which are the foundations for speed. And, as an added bonus to the aesthetic-loving runner, it helps develop the “teardrop” look above the knees, too.

Place a pad on the Prowler’s arms and lean your back against it. Then, bring yourself to a sitting position, similar to the invisible chair posture, and push the sled for about 30-40m per set for a total of five sets. Ensure that you resist the urge to lean forward or push your hips up.

Sled Towing

Acceleration can sometimes prove to be the difference when you are aiming for a Personal Record (PR) during runs. That is where sled towing comes in; it is an excellent way to train your horizontal force production (sprinting consists of both vertical and horizontal force) by allowing you to feel the forward lean position your body should be in during the drive phase of sprinting.

Place weights totaling 15% of your body weight onto the sled. Then, while wearing a harness, pull it across 25-30m. This is best done after hill sprints.  

Lateral Drags

When it comes to agility, leg abductors and abductors are the key components to pay attention to. Lateral drags help you build those up. However, it can be a tricky workout to pull off, so you need to pay attention to your leg movements.

With one hand firmly gripped onto the handle of the sled, “push” yourself away from the floor by stepping one leg over the other. Lastly, ensure that your shoulders, rib cage, and hips stay square.    

"However, think resistant running –with weights for instance— and you have ideas for Prowler Sled workouts suited for the serious runners."


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LIV3LY Editor
LIV3LY Editor

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