BEST Conditioning tool you’ve never tried: The Prowler

By: Kory Allen

Waterloo strength

When was the last time you had your ass kicked in training?

I’m not talking about a little huffin’ and puffin’ with a couple tender muscles the next day; I’m talking some next level business. How about being unable to stand up because your legs feel like cheese strings and your lungs are taking in so much air, the person next to you may faint due to oxygen deprivation?

Sounds enticing right?

Who doesn’t wanna feel like they actually got shit done in training? I know some of you will say “Well Kory, my 3×12 leg press with dumbbell curls and an ab circuit finisher rips me to shreds.

Suuuuuuuuuuuuuure it does. Like I said, I’m talking some next level stuff.

Enter the Prowler

Warriors Strength

Conditioning Tool from Hell

The metal sled popularized by EliteFTS is becoming the gold standard in conditioning and an awesome tool for those with injuries who can’t squat or load their spines.

You load the sled with 25 or 45lb plates then you push. That’s it.

Push it short distances, push it long distances, or push it for time. Any of the above options will leave you sucking air and grasping for anything that resembles life support.

Why Prowl?

The prowler positions your torso so that it’s parallel to the ground and your legs push at about 45 degrees to the ground – it’s a sprint with a forward lean. This position is awesome for hammering the glutes (those butt muscles you haven’t felt in a while), hamstrings, calves and quads.

Warriors Strength club
Prowler: Eccentric Less Stress

What separates the prowler from any other type of conditioning is the eccentric-less stress. Allow me to explain: when you do a bicep curl and lift the weight up that is the concentric portion of the lift. When you lower it against gravity that is the eccentric portion of the lift. The eccentric portion causes the most muscle damage which leaves you unable sit on the can after performing a regular “leg” day.

With the prowler however, this eccentric portion of the lift and the associated soreness is reduced to a fraction of that amount experienced during traditional lifting. After prowling, you may be momentarily dying, but at least you’ll be able to function the following day. It’s a great tool for those with lower body injuries who can’t do the major compound lifts like squats and deadlifts. Because of eccentric less loading, reduced spinal loading and minimal technique necessary, people can prowl pain free or with slight modifications.

Land, Sea, or Air. Prowler anywhere

Get on the Prowl

The first time you push this thing you will have an out of body experience. Everything will seem like a real slow dream. You’ll likely be wondering why your legs feel like bowls of jello. Or why your vocabulary is reduced to single syllable grunts and groans.

The second time you prowl, you may only get two of the above symptoms. Third time maybe one. It does get easier and fast. A couple sessions later and your conditioning will double. Life will be on easy mode and you will be much awesome(r) than you were 3-4 workouts ago.

And the hard part is?

The first step.  Like everything else, do you have what it takes to move beyond your comfort zone and start getting real results?

Enter the prowler… it’s waiting for you.

Warriors Strength Conditioning

Do you love/hate the Prowler? Let us know your experiences by commenting below.

We use this awesome training tool in many of our Events, so be sure to check em out! Also, check us out at our facebook page!

Waterloo Strength ConditioningKory Allen is a 4th year Kin student at the University of Waterloo and an aspiring coach. He has been passionate about the iron game for many years and loves helping people improve their lives, fitness and overall wellbeing. His basic philosophy is to keep it simple and have some fun. Drop him a line on the blog or via email.



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3 responses to “BEST Conditioning tool you’ve never tried: The Prowler

  1. Dan From Iran

    Interesting article. It is true that prowler doesnt load your spine, but prowlers seem to put a lot of pressure on my ankles and feet and not in a good way. I would not do this more than once a week.

    • Prowler does load your spine, but significantly less than squatting or deadlifting. Pressure on your ankles can be mitigated with technique in pushing. You basically want be in a sprinting stance, driving off the balls of your feet..

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