Exercise Guide
Sprawl
A burpee with the hips driven to the floor and the legs kicked wide, borrowed from wrestling. Faster and lower than a burpee, and just as unpleasant.
BeginnerPlyometricsPushCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Cardio
Equipment
Bodyweight
Difficulty
Beginner
Category
Plyometrics
Force
Push
Mechanic
Compound
Secondary Muscles
CoreShoulders
How to Perform
- 1
Stand with your feet shoulder-width apart, then drop your hands to the floor.
- 2
Kick your legs back and out wide, driving your hips down toward the ground.
- 3
Snap your hips back up and pull your feet under you.
- 4
Stand up and immediately go again.
Tips
- ★Hips down, chest up - it is a different shape to a plank and that is the point.
- ★Keep the transitions quick; the value here is in the pace.