The Prowler is one of my favorite tools for conditioning. I use the versatile Prowler as a stand-alone exercise tool, as a station in a circuit, as a “finisher” at the end of a routine, or as a recovery tool during a “regen/recovery session”.

It’s most common use is for pushing drills. Assume a slight forward lean, grab the handles, drive off the balls of the feet, and push. Simple, effective, painful. Here’s a quick clip showing a few alternatives and variations.


Myles Jury at Alliance Training Center

Ross Pearson training out in Vegas 


About Doug
Doug Balzarini, CSCS, MMA-CC, is the owner of DB Strength, which provides fitness training, education, and resources. He is also the strength and conditioning coach for Alliance MMA where he works with UFC Champion Dominick Cruz, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson, and more. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE).

He has completed some graduate work in Biomechanics at SDSU and has obtained multiple certifications including ACE, NSCA-CSCS, MMA-CC, TRX instructor training, EFI Gravity instructor training, LIFT Sandbag Certification, and FMS training. He has produced his own 2-DVD set on strength training for combat athletes, appeared in many fitness videos and articles, and was recently a coach on “The Ultimate Fighter” TV show.

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