The prowler is a versatile fitness tool that can be used to train your whole body in every plane of motion, says Liz Lowe, C.S.C.S., head program designer at Scorch Fitness, a high-intensity interval training gym in Sarasota, Florida. Adding prowler exercises to your routine is an effective way to build total-body strength, power, and muscle, as well as improve your conditioning and help with fat loss.
For a primer on prowlers, read: What Is a Prowler and How Do You Work Out With It?
It's great for beginners and advanced athletes alike as it's easy to progress as you grow. Simply add more weight, move at a faster pace, cover a more ground, or go for a greater length of time.
Before we delve into the exercises, take a look at proper form.
When you're pushing the prowler, use a firm grip. You can hold higher up or slightly lower so your body is more horizontal if you're working with heavier weight. Stagger your feet so they're the same width as your typical running stance. When you start moving, make sure you drive through your forefoot and all your toes keep in contact with the ground to provide more stability and power. Maintain a neutral spine, and stack your body so your head, shoulders, torso, and pelvis are aligned. Keep your core engaged the entire time to stimulate the right muscles and take stress off your joints.
Prescription: "Start by adding two 45lb plates and go up or down from there depending on the difficulty," Lowe says. "You can use these moves as finishing exercises 3-4 days per week so you have a chance to get optimal recovery."