4 Prowler Sled Moves to Burn Fat and Build Muscle

The prowler sled is a versatile conditioning tool with serious teeth. Expect your heart rate to rocket as you shift stubborn fat and build functional muscle

By Michael JenningsPublished: 08 February 2019

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The prowler sled, increasingly a fixture in gyms, is a versatile conditioning tool with some serious teeth. Clear a length of track and expect your heart rate to rocket as you shift stubborn fat and build full-body, functional muscle.

Ollie Marchon, founder of Marchon Athletic, will show you how the sled can speed up calorie-burn...

Chest Press: 4 sets of 10-12 reps

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Assume a sprint stance and grip the sled with your arms bent and both hands at shoulder height, so the pipes are at your chest. Your torso should now be at roughly 45 degrees to the floor. From here, press the sled out explosively by extending your arms. Step forward and repeat.

Prowler Push: 4 sets of 60secs

Best Exercises to Lose Weight: Weighted Sled and Prowler

Again, set up in an athletic stance – this time with your torso almost parallel to the ground. Gripping the pipes a third of the way down with your arms locked out, drive the sled by marching forward as fast as you can, bringing one knee up to your chest as your other leg extends behind you. Work for 60 seconds, then rest for 60 seconds before set two.

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Rope Sled Pull: 4 sets of 30m

Attach a rope to the sled and grip it tightly with both hands, assuming a wide stance to create a stable base and hinging at the hips. Maintain a straight back as you pull the sled towards you with a hand-over-hand action. Make sure you keep your core tight throughout to avoid swinging your hips excessively.

Sled Squat to Row: 4 sets of 10-12 reps

Maximise your calorie burn by firing up your upper and lower body in one quick move. Face the sled and hold the straps, ensuring there’s good tension. As you drop into a squat, pull the sled towards you in a horizontal rowing action, and simultaneously drive out of the squat to stand tall. Step back to re-establish tension.