Sled (Prowler)
A weighted apparatus pushed or pulled for conditioning and strength.
Updated
Sleds and prowlers are pushed, pulled, or dragged for conditioning and leg strength. They provide intense lower body work with minimal eccentric stress, meaning less soreness and faster recovery. Sled work is excellent for athletes, conditioning, and those wanting leg work without heavy squatting.
Why a sled is different
Pushing or dragging a loaded sled is almost purely concentric: the muscles shorten to produce force and never lengthen under load. Because eccentric loading is what drives most muscle damage and soreness, sled work produces a large conditioning and strength stimulus with unusually little to recover from. That combination is rare and is the main reason it has a place in almost every athletic programme.
How to use it
Heavy, short pushes build lower-body drive and behave like a strength exercise. Lighter, longer drags are conditioning that does not interfere much with the next lifting session. Backward drags load the quadriceps hard and are widely used as knee-friendly work when squatting is uncomfortable. It also fits well at the end of a leg session or on an otherwise easy day, precisely because the recovery cost is low.
Common mistakes
Loading it so heavily that it becomes a slow grind, which loses the speed quality that makes sled work useful for athletes. Using it as a substitute for a genuine hinge or squat pattern, which it is not; there is no eccentric, and the eccentric is a substantial part of what builds muscle. And running it on a surface that makes the load unpredictable, so session-to-session progression is impossible to track.
Examples
- Sled pushes for legs and conditioning
- Sled drags for hamstrings
- Low muscle soreness despite intensity
Compound exercises
Put this into practice with exercises from the library.
Sumo Deadlift with Bands
Powerlifting · Barbell
Sumo Deadlift with Chains
Powerlifting · Barbell
Superman
Stretching · Bodyweight
Supine Chest Throw
Plyometrics · Medicine Ball
Supine One-Arm Overhead Throw
Plyometrics · Medicine Ball
Supine Two-Arm Overhead Throw
Plyometrics · Medicine Ball
Suspended Push-Up
Strength · Other
Suspended Row
Strength · Other
Common questions
What is Sled?
A weighted apparatus pushed or pulled for conditioning and strength. Sleds and prowlers are pushed, pulled, or dragged for conditioning and leg strength.
What exercises use a Sled?
Good options include Sumo Deadlift with Bands, Sumo Deadlift with Chains, Superman, Supine Chest Throw, Supine One-Arm Overhead Throw. Each links to a step-by-step guide with demonstration images.
What are examples of Sled?
Sled pushes for legs and conditioning; Sled drags for hamstrings; Low muscle soreness despite intensity.
Put it into practice
Home Workout Bundle · £19
No-equipment training at three levels, beginner to advanced, with an eight-week progression