HOW TO DO SPRAWL
- Begin in an athletic stance.
- Place the hands down and shoot both feet backward while dropping the hips toward the floor, keeping the chest supported through active arms rather than crashing onto the ground.
- Immediately bring the feet forward, regain a balanced stance, and stand or resume the ready position.
- A sprawl resembles a wrestling defence and differs from a standard squat thrust by driving the hips low; repeated efforts train rapid level changes, whole-body coordination, and conditioning.
- Learn the sequence slowly, use a clear non-slip surface, keep the neck neutral, and step the legs instead of jumping if speed causes the lower back or shoulders to absorb the landing.
FREQUENTLY ASKED QUESTIONS
Open Sprawl in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps · time. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.
