Category Archives: Mobility Drills

5 Drills That Are Better Than the Prowler

5 Drills That Are Better Than the Prowler

Alternatives to the Prowler
These days the Prowler is everyone’s choice for conditioning. Yet as much as I’m a Prowler fan, there are other effective conditioning options out there.
Note: in no way is the intent of this article to “bash” the Prowler. Instead, it’s to give you perspective on how to choose the best conditioning tool to fit your specific needs and goals.

Prowler Pros and Cons

In the fitness world it seems “you’re either with us or you’re against us.” In other words, something is either “good” or it’s “bad.” If it’s bad, we never use it. And if it’s good, we use the shit out of it.
The fact is that there’s really no good or bad exercises, just poor applications. In the case of the Prowler, I consider it to be a great tool that’s being way over-applied.
To use a tool effectively you have to understand its pros and cons and above all else, be objective. Here’s my list of pros and cons for the Prowler.


  • It’s simple to use and most anyone can do it with little to no learning curve.
  • It’s self-regulated. When you get tired, you stop and rest before starting again.
  • There’s little danger of hurting yourself.
  • It’s great for folks with knee, hip, or back injuries that prevent them from effectively performing lower body exercises like squats, deadlifts, and lunges.
  • It’s just plain tough and a great way to push people to work hard in a controlled manner.
  • The load is easily adjusted.
  • It emulates many of the motions used in many sports like football, grappling/MMA, rugby, etc.


  • It’s a slower movement than most sports, which are played at a fast, explosive speed while forcing the body to deal with momentum. As legendary strength coach Al Vermeil said, “Too much heavy weight sled or Prowler type work will make athletes great grinders. But it does little or nothing to make them more explosive.”
  • It puts the body in an awkward, bent over position that, although similar to sports like football, is unlike any actual position seen in many other sports.
  • It forces the arms not to remain stationary while holding onto the handles, which is nothing like running or sprinting where arm swing is critical. With the arms fixed in place, the shoulders can’t rotate as they would during normal walking or running, and anchoring the shoulders forces more rotation upon the hips and lumbar spine, which may not be safe over the long term.
  • It forces athletes of all sizes (short, tall, etc.) to hold on in the same manner without accommodating their specific body needs and mechanics.
  • It requires no eccentric action. While great for a deload day/week, in sports you must have great brakes (eccentric ability) to be able to stop the power your high-performance engine (the muscles) can produce.
  • Many push the Prowler with a rounded lumbar spine for prolonged periods, especially as fatigue sets in. While more of a coaching flaw more than anything, the position needed to push the Prowler makes it difficult not to begin rounding the back as you fatigue. Furthermore, taller athletes may have to round their backs right away.
  • It fails to create the full hip extension needed to express max power/speed in sports. That’s why most after Prowler pushing get fatigued in their quads and calves versus sprinting where they get glute fatigue and occasionally gluteal spasms, known in the track and field world as “butt lock.” This is why I always follow Prowler workouts with a few sets of a hip thrust variation.
  • It can be costly to buy for folks on a budget.
  • It takes up storage space, which in many small gyms or private training studios is often limited.

5 Conditioning Drills I Like Better Than The Prowler

Alternatives to the Prowler
At Performance U I use the Prowler mostly with general fitness clients and physique competitors as a “finisher” and with injured performance athletes who are unable to do the drills listed below.
But if you’re a healthy, uninjured performance athlete looking to enhance your sports performance by training in a manner that will have functional carryover to your sport, the following would be my go-to conditioning drills over the Prowler any day.

Hill Sprints

This is one of the absolute BEST ways to improve cardio conditioning, stride length, leg drive/power, and build a great looking, athletic physique. In addition, the impact on the joints is much lower than running on a flat surface since you’re always stepping up to something.
Hill sprints are also a more natural exercise, allowing the arms to swing while keeping the torso in a natural, upright position. It also forces you to move fast with the momentum of your legs swinging into the strides.
Find a fairly steep hill that’s at least 25 yards long. If you’re lucky, you’ll find one about 50 yards long. Run up the hill and walk down it as many times as you can in 8-15 minutes. Each consecutive workout, try to either perform more reps (trips up the hill) or simply lengthen the time. You can also wear a weighted vest (as long as it’s snug) and keep adding weight to the vest each workout.
With the vest, you can also undulate every other week.

Run Stairs

Alternatives to the Prowler
Find a stadium or local high-rise building and hit the steps. If you’ve never done this, it’s a very humbling experience. You’ll find that your legs get even more smoked from going back down the stairs to start your next climb than they do sprinting up them.
One side “benefit” from stairs running is having to think and use your balance and athleticism to not trip and fall on your face. You certainly don’t get that from the Prowler.
There are three primary ways I’ve used stairs as a conditioning tool.

  • Skip every other step. (Take two steps at a time with every stride. Two strides covers four steps.)
  • Same as above but also use your arms to pull yourself up on the side railings. This only works if you have a railing on both sides of stairs that aren’t too wide for you to hold onto.
  • Touch every step and pick a specific leg to lead with every step. Then, change lead legs with each new flight of stairs. If it’s one long set of steps, change lead legs every 20-50 steps.

I like to progress the stairs workouts the same as I do the hill sprint workouts, discussed earlier. I’ll also include weighted vests here as well.

Shuttle Runs (aka – Suicide Sprints)

If your high school experience was anything like mine, the term “suicides” brings back gym class and wrestling practice flashbacks. I say keep the memory alive and add some old-school shuttle sprint work to your conditioning workouts.
Considering most readers aren’t concerned with improving their 40-yard dash times, I’m referring to 200-300 yard shuttle runs. That said, these shuttle runs would likely have a more positive effect on your 40 time than Prowler work since they’re more similar to the 40-yard dash.
I’ve already described how to perform 300 yard shuttle runs and an alternative using the treadmill in this article. Bring some of these shuttle runs into your life and you won’t just want to take a rest afterward; you’ll want to go home and take a nap!

Tire Drags

Dragging a tire by using a harness allows the arms to move in a natural action, increasing shoulder involvement while activating the core to work harder.
The harness also forces you to keep a straight, stiff spine throughout the exercise, regardless of how tired you get. Rounding the back at anytime will immediately look and feel very awkward, giving instant feedback to straighten out or stop and rest.
Also, unlike the Prowler, in which you can kind of Ôhang’ off the handles, you have to drive into the sled harness. If you try to just hang on it you won’t move much at all.
Here are my favorite ways to use the tire to build insane conditioning.

  • With a heavy tire: Go 20-25 yards per set. Perform a total of 100-150 yards. Rest as needed between sets.
  • With a medium weight tire: Go 40-50 yards per set. Perform a total of 200-300 yards. Rest as needed between sets.
  • You can also undulate heavy to medium load tires each consecutive workout.

Here’s Oxygen magazine fitness model Alli Mckee doing some harness tire drags.

Tire Prowler Drags

This is Prowler pushes, version 2.0. I like using the tire for the following reasons.

  • You control your torso position and can stand in a manner that best fits your size.
  • You have two unstable handles to control, which forces the upper body and core muscles to work harder than with the stable handles of the Prowler.
  • It’s more sports specific to grapplers and football players who have to control their opponent when blocking, pushing, or grappling.
  • You can’t hang onto the handles. You must stay tight and strong, otherwise you don’t move.
  • The tire Prowler push requires more balance and muscular control to keep the body from swaying side to side, which happens to most beginners when first trying this exercise. It also forces you to control the rotary forces by keeping the arms out and the rope the same length on each side throughout the exercise. None of this happens with the Prowler due to its stable and very wide base of support.

Use the same workout protocols as described with the tire drags.

Final Thoughts

Now, don’t get all bent out of shape simply because you’re emotionally attached to the Prowler. I’m NOT saying the Prowler is no good; on the contrary, I love it! But it’s just a tool, and a tool can be used or downright abused and overused.
You need to understand both the pros and cons of everything you do in the gym – even what’s immensely popular – and while the Prowler is a great tool, it’s also a slower, more grinding exercise that’s not as athletic or natural as the other drills I’ve provided.
The keys to training are variety, intensity, and specificity. I’ve given you some effective tools to incorporate these three keys into! Now get busy!

>Strong in the Stretch:5 Exercises for Size, Strength, and Mobility


Step into a commercial gym around 5 PM any day of the week. Sure you’ll come across some “strong” people who can lift heavy weights, but if you take a closer look, it’ll become painfully obvious that most meatheads have simply lost the ability to move with any semblance of fluidity.
Poor daily posture leads to tight, inhibited muscles, which leads to poor movement, which then compounds the issue, which killed the rat that ate the malt that lay in the house that Jack built…and eventually we’re left with serious inefficiencies and often injuries.
As avid T NATIONers, we know training to be anything but thoughtless and poorly contrived. We train hard week in and week out, and as readers we’re privy to a constant flow of solid information and training advice, but no matter what our focus in the gym consists of, we come to T NATION to separate ourselves from the “regular folk” who are simply sheep in the flock.
Touching back on my original thought, however, many of us don’t realize that the focus on mobility can elude us and when it does, it’s something that can be very difficult to recapture.
This article isn’t intended for you to change your approach to training, or to take away from your main lifts. However, many of these exercises can replace current techniques you use now, and with a little hard work and effort they can help take you to higher levels of strength and movement.
This short list is something you can incorporate in your current program that will help you lengthen your range of motion, build size and strength, and oh yeah, hurt like hell.

1. The Long Duration Sumo Squat Hold

This is a great foundational exercise but can double as much more. In our young athletes, it teaches proper squat technique in regards to the pelvis and spine, and the kids find out how much mental toughness they have, fast. It’s pure hell, and it’s the last thing our athletes do on Fridays before they go home. In fact, they often crawl out of here!
The holds are between 45 and 60 seconds and we do them for 3-4 sets.
The better you become at this movement, the more gravity just keeps assisting you into a deeper hold. You’ll soon see some dramatic changes in hip mobility.
For anyone looking for size, loads and long times under tension can provide a great breeding ground for some new muscle.

2. The Dumbbell Iso-Dynamic Elevated Split Squat

This exercise is based on the standard split squat, just adding a couple of boxes to elevate both feet. By standing on boxes you’ll allow for greater range of motion and that’s precisely the goal of the exercise.
The athlete pulls himself deeper into the hole with each rep (3-5 second holds). This not only hammers away at those pesky tight hip flexors, it also develops a great amount of starting strength by working the athlete in his greatest (and weakest) joint angles.
If you’re looking for some serious upper leg development, then try a few heavy sets of these and feel sore in some places you didn’t even know existed!

3. Elevated Barbell Reverse Lunge

This is without a doubt one of my favorite exercises for developing the glutes, hams, and adductors.
If you’re new to these be careful on your volume initially as you may find it hard to walk for a few days. Not only do they provide a tremendous strengthening effect on the front leg, but the dynamic flexibility component they provide to the rear leg hip flexor and rectus is incredible.
In some cases when we’re focusing on the range of motion in the rear leg, we have the athlete bring the rear leg all the way through and up to waist height (you’ll end in a position similar to a step up, with one leg on the box and the other knee driven up).

4. Iso-Dynamic Band Resisted Push-up

This exercise can be very humbling when you’re not used to full ranges of motion.
The video below will show a 320 + lbs. bencher struggling on the sixth rep of a push up. The reason for the difficulty is the combination of the extreme joint angle (weakest point) and the accommodating resistance of the bands.
In my opinion, the deep isometric push up is one of the best scapular retraction exercises out there. By lengthening the anterior shoulder and pecs, you place the muscles that move the scapulae in the best leverage position to contract maximally.
For people who have naturally poor posture or jobs that require them to sit in poor posture all day, this exercise can be just the thing to help even out their overworked anterior body.
Besides postural benefits, this exercise can be great at developing strength and size in the upper back and will allow the anterior portion of the shoulder to get a solid stretch that could also translate into better recovery and muscle production.

5. Band Resisted Iso-Dynamic Chin-Up

This may be the most difficult one in terms of perceived difficulty because it’s the only exercise that’s RESISTED by gravity instead of assisted. To make it worse, gravity won’t be the only thing pulling you back down to earth.
Place a band around your waist and have a partner stand on the band. Alternately, you can hook the band under a rack or dumbbell.
While in the hanging position, squeeze/contract the muscles of your chest and triceps as hard as possible, which will protect the shoulders and allow the major muscles of the back to lengthen.
After a short hold (3-5 seconds), pull up with as much speed and power as possible. The band will kick in near the top and slow you down to a snail’s pace. The answer to overcoming the added resistance? Pull HARDER. It’s just you against the band, and of course Sir Isaac Newton’s old buddy, gravity.

To reiterate, again I’m not trying to tell you what you’re doing is wrong or that you need to replace all of your trusty go-to lifts with these options. I’m merely offering alternatives, ones that I think are of great importance and value to any serious lifter.
If you want to continue to train hard and heavy, there will someday come a time when quality of movement must be prioritized. Why not start now?


1. Buchenholz, Dietrich. The Best Sports Training Book Ever. Inno-Sport Group, 2003. Print.
2. Shroeder, Jay. “Iso-Extreme Lecture Notes.” Be Athletic Seminar. College of the Holy Cross, Worcester. Lecture.
3. Uram, Paul, and Dave McKinnis. Refining Human Movement. Butler, PA: Paul Uram, 1971. Print.
4. Verkhoshansky, Yuri Vitalievitch., and Mel Cunningham. Siff. Supertraining. Rome, Italy: Verkhoshansky, 2009. Print.


The Essential Eight – Eight Mobility Drills Everyone Should Do.

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