The Prowler Pull offers the same types of benefits as the push: work capacity and help build muscle with very little stress on the body. To perform this exercise you are going to have to strap either a TRX Suspension Trainer or a set of ropes to hold on to. The key to this exercise is to remember that we do not want to use our legs. Just focus on keep your arms straight and pulling in an explosive manner towards you.
I normally set up two cones 20 yards apart and the distance that they athlete covers will depend on where the athlete is in their training program. Remember to always keep the time that your athletes complete the sprint in…this will allow them to compete against their own time.