Prowler Push for BJJ
The prowler push is similar to the sled push but uses a specifically designed prowler with low and high handles. The versatility of handle heights allows training different body angles that mimic various grappling positions. The concentric-only loading means you can push hard without excessive next-day soreness.
✓ Step-by-Step Instructions
- 1 Load the prowler with appropriate weight.
- 2 Choose low handles for takedown-specific work or high handles for clinch work.
- 3 Grip the handles and lean into the prowler.
- 4 Drive forward with powerful, explosive steps.
- 5 Keep your core braced and back flat throughout.
- 6 Push for the full distance, then walk back to recover.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
The low handle position directly replicates the body angle of finishing a double-leg takedown. The high handle position mimics the upright drive used in clinch work and collar tie attacks.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Standing too upright
- ⚠ Taking too-short steps
- ⚠ Not driving through the full foot
- ⚠ Loading too much weight and stalling
🔄 Variations
- → Heavy prowler push
- → Sprint prowler
- → Backward prowler pull
- → Chest press prowler push
Track Your Prowler Push Progress
Log your conditioning sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
Related Exercises
More Conditioning
View all →Mountain Climber
Mountain climbers are a dynamic core and conditioning exercise performed from a plank position. The ...
Technical Stand-Up Drill
The technical stand-up drill conditions the fundamental BJJ movement of standing up from the ground ...
Jump Rope
Jump rope develops footwork, coordination, and cardiovascular conditioning in a compact, portable fo...
Inchworm
The inchworm is a full-body movement that combines a hamstring stretch with shoulder stabilization i...
Frequently Asked Questions
How does the Prowler Push help my BJJ game? ▼
The low handle position directly replicates the body angle of finishing a double-leg takedown. The high handle position mimics the upright drive used in clinch work and collar tie attacks.
What equipment do I need for the Prowler Push? ▼
You will need: prowler. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Prowler Push? ▼
The Prowler Push is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity. A proper warm-up is required before performing this exercise.