Sprawl and Burpee - Can both be correct?

[Lexy]

I've always had questions about how a sprawl is nothing more than a badly performed burpee. It looks like sprawls could hurt your back and what is the point of a sprawl? Are you supposed to feel it in a different place than a burpee?

After so much talk about performing burpees correctly with a straight back (don't let that low back sag!) along comes sprawls that has you doing EXACTLY that. Can someone explain this to me? I must be missing something.

[primrosecat]

Bumping to see if anyone can answer this

[Kellie]

Interesting question! So I did a bit of research and found this article, which explains both exercises and the fact that there IS a difference in them. Check it out. Pretty interesting actually.

http://kemmefitness.com/2013/01/29/s...r-mans-burpee/

[Jags]

Originally Posted by Kellie

Interesting question! So I did a bit of research and found this article, which explains both exercises and the fact that there IS a difference in them. Check it out. Pretty interesting actually.

http://kemmefitness.com/2013/01/29/s...r-mans-burpee/

That was a great article w/ videos. Thanks for posting it!

[Lexy]

SPRAWL
Here is a guy doing the sprawl I'm talking about (skip to 35 secs or so). How can dropping your hips toward the floor, arching your back and looking up be good form for a martial art sprawl but very very bad form for the pushup part of a burpee? That's my conundrum.

I understand there are more "pieces" to a burpee (pushup/jump/stance) but that middle part has me baffled.

I wonder if people get hurt doing a lot of sprawls? And if they don't then why such a big deal about bad form in a burpee? Maybe it's just as simple as "cuz that's how you're supposed to do it!" But it still doesn't make sense to me.

[dela]

I'm definitely not an expert in this, but the sprawl is a move that comes from MMA, I have seen it used in workouts that incorporate MMA moves for the theme of the workout, but it's real intention is a fighting move, and in my opinion maybe doesn't translate as well to doing them in quick succession like a burpee because of that arch, especially if the move doesn't feel right. I think over arching at the bottom could be a problem especially when going fast and getting fatigued.

This video show a bit more in the beginning how it's used as a fighting technique in a particular situation.

http://video.about.com/martialarts/H...tro-to-MMA.htm

[desie]

Sprawl. Perhaps the execution of the move is similar to up-dog in yoga. If your lower belly is pulled in to prevent your lower back from sagging into a deep arch, then you feel the tension in your glutes, from maintaining a pelvic tuck.

[DEEDEE]

A true spawl is a quick drop to the floor (not a jump back like in a burpee) with one hip up. The idea is someone has taken you down and they have their weight on your back. You must keep one hip up to keep them from having complete control.

[Gale K.]

Dasha talks about sprawls vs burpees on the KBKB Body Series tutorial. She says that burpees are more advanced, especially burpee pushups, and should be reserved for advanced exercises due to risk of shoulder injury. Furthermore, she says that the burpees can over-develop quads, and sprawls incorporate more muscles, including hamstrings, for more balanced leg strength. In her demo, the knees just "kiss" the floor, and she emphasizes to look straight ahead, do not arch the neck or over-emphasize arching of the back. She also talks about how the move came out of MMA. That said, I prefer burpees (without the pushups) to sprawls (though I hate them both, lol), but I think I could practice form and get to like sprawls better.