Ultimate Guide to the Sled & Prowler: Workouts, Differences, Benefits, and More

/ Testify Strength & Conditioning/

Whether you’re new to sled & prowler work or looking to get more out of it, Starting Strength Coach Phil Meggers walks through the key differences, benefits, and workout ideas to help you train with purpose.

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Testify Newsday - May 4, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 6 Hard Truths About Lifting Belts Most Lifters LEARN Too Late (click the title to watch):

Luke
Thank you very much from the UK.

A great video with some really good advice. I have recently become aware of and subscribed to your channel and have found some of your older videos on deadlifting really helpful. I would be interested in hearing your thoughts on belt position for different lifts, high belt for deadlifts, lower for squats etc.

Thanks again

Phil
Thanks for the comment, Luke, and I'm glad the deadlift videos have been useful for you.

This will take some time and experimentation, but some lifters do wear the belt in a slightly different position for various lifts (or wear them at a slightly different tension/hole selection). An example of this would be the possibility of a higher belt position for deadlift than the squat. I wear mine in the same position for both lifts, but you may want to play with that a bit.

My advice would be to make subtle adjustments.

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Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

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ARTICLES & VIDEOS

6 Hard Truths About Lifting Belts Most Lifters LEARN Too Late
A lifting belt is one of the most misused pieces of gear in the gym. In this video, Phil breaks down six common mistakes and the simple corrections that go with them. Click here to watch.

 

12 Pieces of Lifting Gear to THROW AWAY (and What to Replace Them With) - Part 1
What pieces of weight lifting equipment would gym owner and Starting Strength Coach Phil Meggers throw away and what would he replace them with? This is Part 1 of a two-part series. Click here to read.

 

Blast from the Past: How to INSTANTLY Squat More Weight!
Want to add pounds to your squat right away? Make sure you're utilizing the stretch reflex - the "bounce" - correctly. We show you how real quick-like. Click here to watch.

 

Blast from the Past: Bar Math: Are You Using the S.A.D. Method? Stop It Now.
Quit using subtraction and division to load weight onto your barbell! Share this with a friend who struggles with bar math, and if it's you, we can help. Click here to read.

SLEEVES ARE OVERRATED - GRAB A TESTIFY TANK!

Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors.

Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify IronFest VIII

  • July 10, 2026

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • October 3, 2026

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2026.03.30.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds

Score = lowest distance

Compare to 2026.02.09.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Compare to 2026.01.12.

Option 4
Outdoors:
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#

Push sled slow for recovery. Score is slowest row.

Compare to 2026.01.12.

As always, we hope this helps you get stronger and live better!

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

12 Pieces of Lifting Gear to THROW AWAY (and What to Replace Them With) - Part 1

/ Testify Strength & Conditioning/

Not all lifting equipment is created equal, and some of it is downright awful. From “this-is-fine-but-there-are-better-choices” gear all the way to the “heavens-to-betsy-don’t-ever-use-that” category, we’ll keep it quick and cover what to avoid, what to throw away, and what actually works well.

This is Part 1 of a two-part series, so be sure to check back next week for Part 2.

Knee Sleeves
5 mm thick knee sleeves – don’t buy them.

They’re useful, but once you’ve used 7 mm sleeves, you’ll never go back. If you’re shopping for your first pair, avoid the 5 mm sleeves in the first place and simply get a pair of 7 mm thick sleeves.

A few solid options are provided below:

Lifting Straps
With knee sleeves, it’s a case of “option 1 is fine, but option 2 is better.”

This is not the case with lifting straps.

Don’t train with cloth lifting straps. They will tear at some point, and inevitably, it will happen at a very inopportune moment.

They can be useful for putting on a stiff pair of knee sleeves, and you can check that out in the video below.

For actual lifting, however – not just putting on your knee sleeves – you want straps that are durable, such as the DIY version that we make from climbing webbing (watch the short video below).

We’ve also linked to a few quality, commercially available options below in case you’re not interested in making your own straps.

Lifting Shoes
First of all, on a “champagne-problem” level, I’d recommend avoiding the Adidas Powerlift or any other lifting shoe that uses a compressed foam sole. They’re not terrible, but there are firmer, more non-compressible sole options out there, and the heavier your lifts are (or the heavier you are), the more you’ll notice the difference.

Now – the actual problem . . . Chuck Taylors.

chucks are great for toddlers . . . not lifters.

Remember – Chucks are a lifestyle shoe, not a lifting shoe. They’re comfortable to walk around in, which tells you that the sole is far more compressible (i.e., squishy) than you want for lifting.

Instead, go out and get yourself an actual pair of lifting shoes. The non-compressible sole makes for a fantastically solid platform on which to lift. Other shoes feel like lifting on pillows by comparison.

Here are some solid choices to get you started on your shopping:

Wrist Wraps
Don’t get 12 inch long wrist wraps. They don’t provide much in the way of support. Instead, get yourself a pair of 18 inch wraps or perhaps a pair of 24 inch wraps, but be warned that the 24 inch variety can be mildly cumbersome to put on.

Chalk
Specifically, we’re talking Spider Chalk versus everything else out there. Your basic magnesium carbonate chalk is a solid choice and will work fine.

However, the blocks from the folks at Spider Chalk are dense, solid, and tend not to break nearly as easily as regular chalk blocks.

It’s a bit silly to be a huge fan of a specific chalk company, but we are, and Spider Chalk is the only chalk we order.

Barbells
Don’t buy a 30 mm thick barbell. With a diameter of 30 mm or greater, you’re looking at a low quality barbell that had to be that thick since it was built from cheap steel.

Thick barbells make it very difficult to maintain a secure grip with heavy pulls, and this type of barbell also tends to rotate poorly (and loudly). Another sign of a low quality bar is a hex bolt in the place of an end cap. Avoid that bar like the plague.

Get a 28-29 mm diameter barbell and don’t skimp on quality. The barbell is the place to spend your money.

We are big fans of the Starting Strength Bar from Texas Power Bars, and I’ve also heard good things about the Powerlifting Bar 2.0 from Bells Steel. Finally, Grant Broggi of The Strength Co. makes the best lifting plates in the business, and I have no doubt that his barbells live up to that standard as well.

As always, we hope this helps you get stronger and live better. See you next week in Part 2!

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

book a free intro

How to INSTANTLY Squat More Weight!

/ Testify Strength & Conditioning/

Want to add pounds to your squat right away? Make sure you're utilizing the stretch reflex - the "bounce" - correctly. Starting Strength Coach Phil Meggers shows you how real quick-like.

(A Blast from the Past video originally published on 05/22/23)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

book a free intro

6 Hard Truths About Lifting Belts Most Lifters LEARN Too Late

/ Testify Strength & Conditioning/

A lifting belt is one of the most misused pieces of gear in the gym. In this video, Starting Strength Coach Phil Meggers breaks down six common mistakes and the simple corrections that go with them.

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

book a free intro

The Testify Morning News - April 27, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video When Deadlifting Heavy, Don't Stand Up & Try This Instead (click the title to watch):

Joseph Dickerson
Press the ground like a leg press, essentially.

Phil
You've nailed it, and we use that cue as well at the 5:49 mark.

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

Stop Using a Utility Knife to Cut Horse Stall Mats (Do This Instead)
Cutting horse stall mats with a utility knife is slow, frustrating, and unnecessary. Here’s a faster, easier method - plus the simplest way to move heavy mats by yourself. Click here to watch.

 

This Bench Press Fix is a Game-Changer
Are you making this mistake on your bench press? Phil helps you fix it simply and quickly. Click here to read.

 

Blast from the Past: Most Common Deadlift Error? (It's NOT What You Think)
Are you making this deadlift error? It's extremely common, and it's making your deadlifts a lot harder (and take longer!) than they should be. We help you fix it quickly. Click here to watch.

 

Blast from the Past: Cleans vs Power Cleans vs Hang Cleans - What's the Difference?!
Cleans, power cleans, hang cleans, hang power cleans - Phil covers the differences as well as how to easily remember each one. Click here to read.

TESTIFY CAMPFIRE MUGS ARE AVAILABLE!

For lifters who train hard . . . and like a little campfire-style to go along with their training sessions. Durable, no-frills, and proudly wearing the Testify logo. From campsite to squat rack, this mug's for you.

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Barbell MAYhem - The Clean & Press Classic

  • May 1, 2026

  • The annual Barbell MAYhem is back, and this year's event is a Friday night clean-and-press!

  • This is a single-lift weightlifting meet wherein competitors will perform the clean-and-press. Each lifter will receive 3 attempts, and the heaviest successful lift will determine their score.

  • There will be prizes - for feats both serious and outlandish - throughout the night!

  • Click here to register or for more information.

Testify IronFest VIII

  • July 10, 2026

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • October 3, 2026

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2026.03.23.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2026.02.02.

Option 3
Outdoors:
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
8 rounds:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2026.01.05.

Option 4
5 rounds:
4 tire flips
8 sledgehammer strikes
6 pull-ups
10 push-ups

Pull-ups and push-ups can be modified – talk to the coaches for options.

Compare to 2026.01.05.

As always, we hope this helps you get stronger and live better!

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.