The sled push, or prowler push, is a gym favorite for its compound exercise abilities to simultaneously engage the upper body, abdominals, hip flexors, quads, and glutes as a warm-up, cardio, or strength training in four easy steps.
First, load the sled with weights and adjust to a comfortable position behind the sled. Second, grip each sled bar and bend at the waist. Third, stabilize the feet, pressing into the floor like the beginning of a sprint.
Lastly, push the sled with an engaged core, aligned knees, and a neutral spine parallel to the floor.
To sled, push for endurance, apply a light to medium weight on the sled, push for a moderate pace for one minute, and rest for one minute. Repeat up to 10 times.
Seasoned sled pushers ready to sled push for power can apply a heavy weight– no less than 70 percent of the body weight– and push for up to 25 yards in one minute. Repeat up to 7 times.
And for athletes that need to improve their speed, add a light load– 10 percent or less of the lifter’s body weight– and push for up to 20 yards for one minute. Repeat up to 7 times.