Sprawl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The sprawl is a high-intensity, compound bodyweight exercise that primarily targets the quads, while also engaging the glutes, hamstrings, abs, chest, and lower back as secondary muscle groups. This dynamic movement involves dropping into a squat position, kicking the legs back into a plank, then quickly returning to the squat and standing up, often with a jump. It is classified under the "Jump (Bilateral)" force type due to its explosive nature and bilateral leg engagement. The sprawl is an excellent exercise for building strength, power, and cardiovascular endurance, making it a versatile addition to any workout routine.
How to Perform
Starting Position: Stand upright with your feet shoulder-width apart, knees and hips slightly bent, and hands ready in front of you.
Initial Movement: Shift your weight onto the balls of your feet. Place your hands on the ground beside your feet and explosively kick your legs backward as soon as your hands touch the ground.
Plank Position: Quickly push yourself into a high plank position, ensuring your shoulders, hips, and knees form a straight line.
Return to Squat: Jump your feet forward to land next to your hands.
Jump Up: From the squat position, explosively jump upwards so your feet leave the ground, making sure your body is fully upright during the jump.
Repeat: Continue for the desired number of repetitions.
Tips
Stand with feet shoulder-width apart, knees and hips slightly bent, and hands ready in front of you.
Shift weight onto the balls of your feet and place hands on the ground beside your feet.
Explosively kick your legs backward to reach a high plank position.
Ensure shoulders, hips, and knees are aligned in the plank position.
Squeeze the glutes to create a hip extension, avoiding arching the back.
Jump your feet forward to land next to your hands.
From the squat position, jump upwards, ensuring your body is fully upright.
Perform each rep as explosively as possible to increase speed and power.
Maintain proper form to avoid injury, focusing on hip extension.
Repeat for the desired number of repetitions, incorporating into circuits or as a standalone exercise.
How Not to Perform
Do Not Let Your Back Arch: Avoid allowing your back to arch during the plank position. This can strain your lower back. Instead, keep your core engaged and maintain a straight line from shoulders to heels.
Avoid Landing Hard on Feet: Do not land heavily on your feet when jumping forward or upward. This can cause unnecessary strain on your joints. Land softly by bending your knees slightly.
Do Not Rush the Movement: Avoid performing the exercise too quickly without control. This can lead to improper form and increase the risk of injury. Focus on controlled, explosive movements.
Do Not Skip the Hip Extension: Skipping the hip extension can lead to improper form and reduced effectiveness. Ensure you squeeze your glutes to pull your pelvis back and align your spine correctly.
Avoid Letting Your Hips Sag: Do not let your hips sag down in the plank position. This can place undue stress on your lower back. Keep your hips in line with your shoulders and heels.
Do Not Lock Your Knees: Avoid locking your knees when you jump up or land. This can cause joint strain and reduce the efficiency of the exercise. Keep a slight bend in your knees.
Do Not Use Arms Excessively: Avoid relying too much on your arms to push off the ground. This can tire your upper body unnecessarily. Focus on using your legs and core to generate power.
Avoid Uneven Hand Placement: Do not place your hands unevenly on the ground. This can cause imbalance and increase the risk of injury. Ensure your hands are evenly spaced and aligned with your shoulders.
Do Not Forget to Breathe: Holding your breath can cause tension and reduce oxygen flow to your muscles. Remember to breathe rhythmically throughout the exercise.
Avoid Overextending: Do not overextend your movements, especially when kicking your legs back. This can lead to loss of control and potential injury. Keep your movements within a comfortable range.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
