Oak Explains - What is SPRAWL?

Vad är SRAWL

Below is translated with AI so there might be some strange wordings... :)

One could explain the sprawls a bit like the Burpee's little brother. It is a faster and shorter exercise than the burpee, but requires higher explosiveness and more mobility.

You start just like in a burpee from a shoulder-width standing position. From this position, you put your hands on the floor in front of you and jump with both legs simultaneously backwards to a plank position with straight arms (as if you were going to start doing push-ups). Instead of now lying down flat on your stomach like in a burpee, this is instead the position you turn back in, and you jump directly from the push-up position straight back. The feet should land close to the hands so that you can then stand up. In a standing position, you now do a jump with your hands over your head and then return to the starting position.

The exercise is good for increasing mobility and ironing. You also get better and faster at doing regular burpees if you practice sprawls. Common mistakes are that you do the exercise a bit in stages and take one leg before the other down into the plank position and do not tense the core muscles enough. The exercise should be done as a cohesive jump back and forth instead of stepping backwards and forwards. Another common mistake (especially when you get tired) is to wobble in the plank position. A cool guy called David King, who seems to have a good handle on the situation, shows in a good way how it should be done here .

The fun fact is that the sprawl exercise originally comes from the martial arts and Brazilian Jiu-Jitsun. In grapple-based wrestling sports, it can be used as a defensive position to prevent the opponent from grabbing or diving for your legs. Therefore, it is also important to be able to quickly jump back to the original position in order to continue fighting.

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