How to Push the Prowler | On the Platform
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- เผยแพร่เมื่อ 11 ก.ค. 2017
- Mark Rippetoe, author of Starting Strength, details the how and why of pushing the prowler for conditioning.
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I never thought rip was gonna tell anyone to have a more vertical back angle
"its very simple" ... starts talking about friction coefficients and relative humidity
Karl Toth LMFAOO
Ronnie Coleman would Deadlift 600+ pounds and yell "light weights" ….. it's all relative it seems
Don't forget Rips fave "moment arms" and "moment force".
that's high school physics...
It's true. I wanted to make sure I did it 100% properly. After excoriating me both professionally and personally, Mark realized just how many improper Prowler videos were out there. You're welcome.
StevenCrowder you're a gentleman and a scholar.
prowlers are the best exercise for being prepared to fight jihadi bond
StevenCrowder Thank you !!
If you run out of plates, you could have Sven Computer sit on the prowler, or start off with Not Gay Jared and build up to pushing Sven Computer.
@StevenCrowder salutes from fort irwin
I'm fascinated with the accurate application of basic physics to strength and conditioning by the Starting Strength Team. That just makes you damn credible. Mechanical Engineer talking^^
I love Rip. Extraordinary Coach and a True Expert.
Thank you Mr. Rippetoe from Navy Base Naples, Italy. Highly informative video!
I got a planet fitness ad lol
Makes absolute sense to me. Thank you for saving me from a potential achilles injury.
Sir, you are a wealth of valuable /productive information
"We can use this when it's raining, or lightning or thunder or snow on the ground or protests..."
😂
Civil Unrest is not an optimal training environment. Rip's on the money.
Yeah! They coulda prowlered through that time they threw that tea in the harbor!
Funny that it’s relevant now tho
The man can see the into the future
Good video, I learned something. Thanks
Good morning Coach, thanks for the instruction, don't see how it's possible to sprint (as I read in some programming) using a loaded prowler with bilateral heel strike. I just do a very quick walk/pace to preserve the proper technique as you've demonstrated. Keep bringing us great content Coach.
I could listen to this chap all day, going to give Rips idea ago.
I use the Hit-and-run X. Basically a prowler on an incline. Plus a farmers carry on an incline. The world is not flat. Good 👍 video.
great content! thanks!!
Thanks for the info.
I know this is an older video but it’s still relevant. Thanks.
Appreciate this video.
Will try tomorrow
Relative to the convention method, I think Mark's version would place the hip joint at a better angle for gluteal muscle recruitment due to the length/tension relationship. The former method would lead to greater reliance of the quadriceps and plantarflexors. Accordingly, both versions could be used for different reasons.
Rip is looking good
Very informative, as per usual. Thank you.
These are nice instructional videos as long as you listen and understand the part where Mark says "in my opinion". That is what these are for the most part: his opinions
Yes... but they are also the opinions of someone who has devoted his life to getting people strong. They are worth careful consideration.
Awesome video! Just subscribed!
This should have 2 million views....💯
At first I thought this video was merely a joke, but then it kicked into gear and got very informative, lol!
Great content as usual. You have the gift of analysis; please do the same with Battle Ropes.
He'd just call it a waste of calories
I'm pretty sure he'd just throw them in the dumpster like the trap bar video.
Makes much more sense to push it this way. This is also more like the way you'll push a person. In a more upright position and with your elbows down your side/om your ribcage. You'll never push someone with the upperbody vertical, and arms stretched out
Thanks for the video Coach, I'm going to practice these techniques with my Prowler.
Thank you
I’m telling you. Do NOT fast forward any of this stuff. LEARN and ABSORB the process and function of this movement. GREAT STUFF
I m not in agreeance with many videos mark but as far as this one .....great observation and analysis. Good job.
Good tutorial.
Good ideas
I have found the pushing the prowler after rain to be much more challenging than when the pavement was dry
Best thing about the Prowler is you can work on your conditioning without endlessly adding time in the gym as you can incrementally increase it just like a barbell
There are wheeled versions of these, they are known as "shopping carts", almost everyone has used these, the sleds just push harder.
The dislikes are from Zach. He's envious of new boy Chase.
Martin Snedgewick they have a press off and chase rekt him lol
my name is zach lol
I use the low handles for arm over arm pulls.
Thanks! So I don't need to spend more on the Rogue horizontal bar attachment.
Dan John recommends pushing off with toes, atleast partially because you get more glutr engagement
Could you do the +5lbs addition each time you do this? I started of with three sets of ten, as in 10 push lengths. Each length is about 30 feet. I did several sessions with just the sled, and added a 2.5lb weight last time. Next time, I'll go up to 5 lb.
I spotted Finland poster on the wall.
Mikko Tourunen Torilla...
In the video he mentioned articles on the Starting Strength site that talk about the prowler and programming. I did a quick search on the site for prowler, but didn't see any such article. Does any one know which article in particular he might be referring to?
Atif Mansoor Google "death by prowler", you should find a PDF somewhere.
How much do you think the Engineers from Prometheus can push on the prowler?
When the weight goes up, your gonna have to dig in.
The lighter the weight the more upright.
The first way involves more joint therefore will be more potential to leak power as the power has to travel through the entire body, and if there a soft joint then it's going to cause the power to be leaked versus the second way where the power has to travel almost halfway through the body as the elbows were braced on the rib cage, also the first way had more compressive Force on the spine, shoulders and elbows versus second way which even seems by just looking at it it's more power productive. Let me know if my analysis is correct?
Thanks and much appreciated
First way is easier due to joint stacking. Second way is harder, but recruits much more muscle, so it is best for training. Not best for competition, where you would want least amount of stress.
Ok the article I saw on his website called death by prowler says to sprint but in the video he says don’t do that.
I love Rips pants. Idk why.
One thing I haven't been able to find is how do you properly turn the sled around to go back the opposite direction
9:33 is 🔥
Envious of that prowler. My old gym only had 15m and the prowler only had 1 loading pin so I made my girlfriend sit on top of the plates to get it to a moderate weight.
That back angle looks like a lbbs 😀
also by some extra handles. Use your whiskey budget if necessary.
This make sense from a weighted cardio goal point of view, but if someone was specifically wanting to do resistance sprints/runs what should they be using instead of a prowler?
Nate You can still use a prowler for resistance sprints if you use an attachment rope to tie it to your waist and run with it behind you. Failing that you can use running chutes
Use an XPO or parachutes
Hill sprints
I was pushing the prowler today the first way he showed ..I'mma try pushing it the other way tomorrow
Was it easier or harder
Any change!?
Low handles are for pulling mybe?
I'd like to know some kind of baseline for how far or how long I should be pushing it around
Till you die always haha 😂 right before would be better tho so you can live to push it another day
Waiting for Stephen Crowder to start an exercise channel - Prowler with Crowder
I got a Crossfit ad hehe
Starts about 9:00
Does anyone monitor questions on here????????????
I have one gripe with what you said rip, "we walk the prowler because it's harder than running it, whether inside or outside the faster you go the less friction on the pads." while this may be true the conditioning aspect comes from the high intensity of pushing it fast. take rowing for example, yes there is much more friction on the shell when the boat is going slow but it's still immeasurably more difficult to make the boat go fast, even to be up on a plane with approximately 30% of the water line out of the water the small friction zone is still enough to make even the most seasoned rower exhaust after a short while where rowing slowly someone could go for as long as they can stay awake
this person's dad add more weight?
^someone who doesn't understand the physics of friction
It's a shopping cart training?
Yes it is harder ... But isn't it generating more sheer force on the spine?
glad to have seen this. previously I was doing a mix of the two options with my head up and hand position but using still the balls of my feet. will be interesting to try Rip's method out when our local government pulls his head out of his ass I am finally able to get back to the gym.
For power and speed what percentage of your MAX should you use? 50%???
To to train ankles to prevent Achilles issues.
You can tell that Chase is a nice looking young man, now that he has a proper haircut.
Nice haircut, Chase. Now don't go chasing that prowler too hard. Phew, need a chaser after that spicy pun! Let me buy it with my Chase Bank card.
I don't see how I could apply his technique to sprint training. I think that if I want to train for explosive power in order to improve my sprints then I necessarily have to be on my toes, which mimicks the actual movement. Bigger risk of achiles injury? Perhaps, but you can hyper extend your calf with your heal on the ground as well.
That said, you can't really argue against his upper body form.
Just watching ffs I think the real question is "should I be doing resistance running?"... I haven't read the research but there could be a good argument for heavy lifting with plyometrics to develop the explosive power, then just run to develop skill. Prowler sprints will just make your running sloppy, while plyometrics could fire more twitch than just running?
Xplora213 how would it make your running sloppy? 🤔 By having your upper body the way Rippetoe suggests, you'd be developing your core muscles, which are essential to running, not to mention the exercise would be mimicking an actual sprint. Think of it as an uphill sprint, with the variable being the amount of weight you can select.
Btw I'm not suggesting you should attempt to sprint with double your body weight on the prowler, but say something between 25 and 75%. I still need to do a lot of research myself about this device for sprints, but from what I've read so far, performance gains have been measured by doing sprints.
JWFFS the idea is that resistance training is going to fatigue you much much faster. This applies to a barbell, or a prowler. The nature of a sprint is a maximal effort over 5-10 seconds (very similar to a heavy single on the barbell) and the very nature of that effort is going to cause technique breakdown. You fall to pieces once your ATP reserves are gone after 10 seconds, without any additional resistance. The issue with competitive sport is that you need to apply quality technique to that maximal effort. Getting your feet to grip the ground well, optimising your stride, using your hands and shoulders and hips. You don't practice your sprint on sand or wet clay, it takes away from your technique. The prowler is the same. You are removing your hands and the natural balance point to add resistance, but you will get a similar explosive training effect from power cleans and plyometrics without any of the technique perversion. My experience with cycling was that my sprint got stronger once I concentrated on improving my 1rm on squat and deadlift (and bench and press!) because my nervous system was much better - I had put on some weight, but I was pushing double the weight on the barbell, and that translated to 25% improved peak power over short times. Be very careful about associating gains from a prowler in speed to the prowler, when they are just using the prowler to measure the improvement. PLEASE NOTE - THIS IS NOT A DISCUSSION FOR AMERICAN FOOTBALL PLAYERS. They are pushing against a resisting force and their aqggregate speed is slow after impact. This is quite similar to a prowler push. But a runner is NOT THE SAME SPORT.
So, how many Achilles injuries do you know of with athletes pushing sleds with backs at more parallel position to the ground? I have had athletes push sleds for the last 25 years in that more horizontal position. We have not experienced Achilles injuries. I would think you are developing your calves and Achilles this way. Running backs, offensive linemen, defensive linemen will get in those positions and drive or stabilize with resistance. Please list number of athletes injured in Achilles using sleds in horizontal position?
At 10:45, it looks like Chase turns into a mannequin.
Why is the resistance getting lower when using higher speed to push it? Friction force = weight x friction coefficient. It's not that we have lubricant between the surface and the prowler that will build up a lubricating film between those two.
JayvH Inertia
Coefficients of friction are not constant, they depend on the relative speed between the surfaces. They tend to be very high close to rest, then decrease drastically at low speeds, before finally increasing again after that. This is why the hardest part of pushing a car is to get it moving in the first place.
Inertia is not actually a force, so it does not affect how hard you need to push the cart. In order to move at a constant speed, you need to apply a force equal to the sliding friction (and air drag). Inertia doesn't come into the equation there.
Well coefficients of friction are not constant if we, as I've mentioned in my original post, have a lubricant between two surfaces. A lubrication film will build up and at first lower the friction coefficient until at a certain speed it builds up again as the shearing forces in the lubricant are now getting higher (Stribeck curve). If we have a dry contact we will have the same friction coefficient between two materials constant as soon as they are moving (sliding friction). Yes the first force to make an object move requires to be higher because when the speed is zero static friction is applied.
JayvH momentum?
Why does Rip always put an "h" in front of the "why"?
That 'h' is for the haters.
Cool Hwhip
@@michaela8121 Does Rip hwhip his horse?
This guy sounds like the disappointed father i never had.
a Q: should I first focus on strength before using the sled?
It all about what you want really.
Why does Chase look angry?
Load the thing and push it. Drag it backwards too. You might be as strong as a tradesman someday.
Rippe is the Dr. Phil of strength training. They gotta be cousins or something...
I can completely believe the Steven Crowder wouldn't know how to do something simple like this.
There is about 1 prowler/100 000 People in Sweden. You van finns around 100 of Them. In 450 000 km². How about making prowler a part of civil Rights and be in every block of all cities?
I fast forwarded to the pushing. Took to long to explain everything other wise it was 👍
Allows you to workout during protests outside... 😂😂😂
How can that track be 60 meters round trip? That's 30 meters each way. Starting at 9:35, I count 13 steps, and maybe another 2 steps worth of track after he stops. He's taking long strides, so figure 1 meter per step. Doesn't add up.
See the door Chase stops at? That door opens to a larger gym area.
Second
I push the lawn mower
So long story short, you push the thing?
lol protests in the streets...."stop deadlifting or I will scream at the sky!"
Reflect on this comment 1 year later
Why are there people who say lifting heavy will get you big. Chace can press 285 pounds yet his shoulders aren't that developed...
Radu Popescu Hypertrophy is entirely dependent on volume. Chase isn't small by any stretch of the imagine but if he followed a higher volume programme he'd be a lot more yolked
Radu Popescu Chase isn't on Tren... Shoulders are the best indicator of steroid use due to hormonal receptor density.
I get it but you would assume his shoulders would grow like his legs or back or arms with that pressing strength
Radu Popescu That's the modern body image distortion caused by PEDs that many people have. Natty shoulders rarely achieve that boulder shoulder look trenboys all have after year or two of fairly low effort training. It usually takes full time commitment for more than 5 years and sport like gymnastics to get that much muscle mass to the shoulders. Doing natty powerlifting with few accessories will never give you that.
The S&C field is in trouble when a simple conditioning tool needs a 13+ minute instructional video and includes talk of coefficients and friction.
Prowler Instructions:
-Load prowler
-Push Prowler
Usual bullshit comments basically about how in love the commenter is with the presenter. Thanks those are really useful.
I don"t think Rip has got what I need here. His warning about the Achille"s sounds like an older guy problem due to, ime(xperience), lack of use, poor hydration, inadequate nutrition. Heel with upright walk seems like a good variation but I need to get low. I'm on my forefoot, I need my legs pumping. I play ice hockey. I need to stay fast. That slow heel stuff, I'll try it, but that seems great for my core, once in a while.
I wonder if riptoe believe in reincarnation?I believe he was an alpha male lobster that's why he keeps cutting his claw
Lol I thought "functional training" is a waist of time?
This is great for conditioning, but if you are doing this in preparation for strongman, this would be the wrong way to train, because this will not move as much weight as easily as the "wrong" way.
That’s why y’all be slow
Taking too long to get into using it.
A great variable BESIDES what Rip says, would be if they made these prowlers with CHANGEABLE SKIDS, at least twice as wide AND TWICE AS LONG to increase friction surface.... thus needing much less weight for the same or greater resistance under the same frictional surface. Less weight on it means faster and fewer things to move around. Just imagine the SAME weight this kid pushed with skids twice as wide, it would be MUCH harder.
The issue would THEN be a design issue which any basic MECHANICAL engineer can fix, most other engineers are crap, more like electricians or supervisors, in other words, technicians!! ----- I refuse to specialise!! ----LOL
I think it’s a good video but the teacher has a labored way of talking that absolutely kills me..ugh
In a parallel universe I imagine a disheveled, functionally autistic Rip like character standing in the street engaged in an intense back and fourth with himself. Occasionally taking a slug from a bottle of Fleischmann's Preferred.