Prowler Sled Squat Row Walk

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The prowler sled squat row walk workout is a highly effective exercise for engaging the upper back.

The prowler sled is the key tool used in this workout, providing resistance and targeting the upper back muscles.

By performing squat row walks with the prowler sled, the upper back muscles are specifically targeted and engaged.

This workout is designed to primarily focus on the upper back, without overstating its effect on auxiliary muscles.

Position yourself in front of the prowler sled, with your feet hip-width apart and your toes pointing forward.
Squat down by bending your knees and lowering your hips, keeping your chest up and your back straight.
Grab the handles of the prowler sled with both hands, palms facing inwards.
Engage your core and squeeze your shoulder blades together as you row the prowler sled towards you, pulling it towards your chest.
Maintain the squat position as you walk forward, pushing the prowler sled away from you with your legs.
Continue walking forward, maintaining the squat position and the rowing motion with the prowler sled.
When you have completed the desired distance, stop walking and release the prowler sled handles, returning to a standing position.

Position yourself in front of the prowler sled, ensuring your feet are hip-width apart and your knees are slightly bent. This stable stance will provide a solid foundation for the exercise.
Place your hands on the handles of the sled, gripping them firmly with an overhand grip. Imagine that you are squeezing the handles as if you were trying to crush them, activating your grip strength and engaging your upper back muscles.
As you begin to push the sled forward, focus on keeping your chest up and your shoulders pulled back. This posture will help you maintain a strong and stable upper back position throughout the movement.
As you walk forward with the sled, imagine that you are pulling your shoulder blades together, as if you were trying to squeeze a pencil between them. This will help you engage your upper back muscles even more, promoting better form and muscle activation.
Remember to maintain a controlled and steady pace throughout the exercise. Avoid rushing or using momentum to move the sled. Instead, focus on the mind-muscle connection, feeling the tension and engagement in your upper back with each step you take.