Prowler Sprint
Prowler Sprint is a conditioning and speed - resisted sled sprint exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Gastrocnemius, Soleus, Pectoralis major, Gluteus maximus, Quadriceps, Deltoid
- Exercise type
- Conditioning and speed - resisted sled sprint
Exercise technique
- Surface
Place the sled on a flat lane suitable for sliding.
- Load
Choose light-to-moderate resistance that does not significantly disrupt sprint rhythm.
- Grip
Grasp the vertical or low handles with both hands.
- Alignment
Keep your arms long and your body straight as you lean forward from your ankles.
- Accelerate
Push the ground backward with short, powerful steps.
- Sprint
Keep your hips in line with your torso and generate controlled speed over a short distance.
- Slow down
Shorten your steps as you approach the finish and stop the sled.
Key technique points
- Match resistance to the speed goal.
- Accelerate with short steps.
- Do not let your lower back sag.
- Apply equal force to both handles.
- Leave room to decelerate.
- Do not swing your feet sideways.
Common mistakes
Excessive load
Do not turn the sprint into a slow strength push.
Raising the hips
Do not break the inclined body line.
Overstriding
Do not reach your foot too far forward and reduce speed.
Pumping the elbows
Do not waste energy bending and straightening your arms on the handles.
Veering to one side
Do not push unevenly and steer the sled out of its lane.
Releasing suddenly
Do not let go of the handles while the sled is moving.
Frequently asked questions
Prowler Sprint: why is “Excessive load” a mistake?
Do not turn the sprint into a slow strength push.
Prowler Sprint: why is “Raising the hips” a mistake?
Do not break the inclined body line.
Prowler Sprint: why is “Overstriding” a mistake?
Do not reach your foot too far forward and reduce speed.
Prowler Sprint: why is “Pumping the elbows” a mistake?
Do not waste energy bending and straightening your arms on the handles.
Prowler Sprint: why is “Veering to one side” a mistake?
Do not push unevenly and steer the sled out of its lane.
Prowler Sprint: why is “Releasing suddenly” a mistake?
Do not let go of the handles while the sled is moving.
What should I focus on when doing Prowler Sprint?
Match resistance to the speed goal. Accelerate with short steps. Do not let your lower back sag. Apply equal force to both handles. Leave room to decelerate. Do not swing your feet sideways.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.