Chances are you’ve seen a device called a Prowler in your gym. Comparable to a metal sled, it is at first glance quite minimalist. Anyone who has ever used it during a workout knows that it can be a stressful and stimulating element of any workout. Thanks to the presence of several bars for different push-up positions, users can use the device as it is or add dumbbell plates to the bars to strengthen the load.


“When properly programmed and used, it can help develop speed and strength, improve running mechanics, do outdoor activities, improve metabolism or simply take on difficult challenges for the mind and body,” explains Ariel Fox, trainer of S10 Training in New York. “The possibilities are practically limitless.”

If you are pushing the trolley correctly, maintain a slightly tilted forward position with the body stretched-not transverse or too straight. In this position, you simultaneously engage the abs, quadriceps, glutes, erectors and upper torso to get a boost of energy for the whole body.

“Use it with less weight and at a steady pace to warm up to increase body temperature, or with a heavier weight to speed up metabolism,” he suggests. “Increasing the total load means increasing the calories or energy expended for this activity.”

Although using this device may seem intimidating at first, Fox says that we would all be in a better position if we could eliminate this stigma. “When used correctly and regularly, it can help improve cardio and recovery time,” he says.

A great way to deal with discomfort: start slowly to move to a fast movement. Instead of loading weight and neglecting caution, find a comfortable weight and start at a controlled pace. Feel comfortable in your steps and in contact with the ground while continuing to increase your speed and pace.


Here Fox recommends a simple cardio workout, perfect for beginners. For more difficulty, add hints or reduce the recovery time.


Load the Prowler with the desired weight (it offers 50 pounds), then run 15 to 20 meters before bringing the Prowler back in the opposite direction to complete the approach. Rest for 60 seconds before continuing again. Do 3-5 sets.


Load the Prowler with a comfortable weight. Hold the bars high and sprint in one direction for 6-8 seconds. Perform a 40-second rope jump for an outdoor activity to complete the complex. Then, return to the high bar for the Sprint. Do 3-5 sets.

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