Prowler Sprint

Grab the prowler like it stole your picnic basket and push it down the trail. Keep your paws locked, belly braced, and legs churning fast. It is a grizzly-approved blend of leg power and huff-and-puff conditioning. Short bursts, big effort, then lumber back to recover and go again.

Instructions

1. Load the sled with an appropriate weight for sprinting speed.
2. Set hands on the high or low handles and stand behind the sled.
3. Lean forward with a straight line from head to heel and brace your core.
4. Drive the sled forward with quick, powerful steps over the target distance.
5. Decelerate under control, stop the sled safely, then rest and repeat.

Benefits

• Improves anaerobic conditioning and work capacity
• Builds leg drive and sprint-specific power
• Strengthens quads, glutes, calves, and trunk bracing
• Low impact conditioning compared with running
• Enhances mental toughness and pacing under fatigue

Key Points

• Maintain a neutral spine and strong brace through the trunk.
• Push through the whole foot with a slight forward lean, not a rounded back.
• Use short, fast steps for speed work and longer steps for heavier loads.
• Keep shoulders packed and elbows slightly bent to transmit force.
• Choose load so speed stays high for true sprint sets.

Common Mistakes

• Loading too heavy and turning the sprint into a slow grind
• Rounding the lower back or letting hips shoot up excessively
• Taking overly long steps that reduce traction and speed
• Letting shoulders shrug up and losing upper back tightness
• Stopping abruptly without controlling the sled