Bodyweight Exercise: Deck Squat to 1-Hand Sprawl

Bodyweight Exercise: Deck Squat to 1-Hand Sprawl

July 31, 2014
Updated May 16, 2016
Category: Fitness


The Deck Squat to 1-Hand Sprawl is a great exercise to build core strength and enhance your agility and flexibility. It combines a standard Bodyweight Deck Squat with a 1-Hand Sprawl to create a dynamic movement that will build your conditioning levels and push your body to a higher mobility level.

Exercise Steps

Step 1: From a standing position, drop your hips to the ground and roll onto your back, keeping your knees tucked to your chest. Roll quickly forward and drop your heels to the ground.

Step 2: Once you’re back into a deep squat position from the roll, drop one hand to the ground in between your feet, then kick your feet out behind you and briefly hold a 1-Hand Push Up position.

Step 3: Hop both feet forward next to your hand and get back into a deep squat position. Roll back to perform another rep. Alternating hands between reps.

Tips & Safety: If you’re going to use a Exercise Mat to perform this exercise, make sure it sticks to the ground so you don’t catch it on your feet when you sprawl. If this exercise is too difficult, work on Alternating 1-Hand Spawls and Deck Squats individually until you feel comfortable enough to combine them.

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
Free shipping is offered on orders with a minimum subtotal of $150 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
For media inquiries please contact us at
In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at
To qualify, simply verify your status during checkout on the payment step. We verify through, our trusted technology partner for secure digital identity verification.
After verification, your discount will auto-apply on that order and all future orders.
Please note that this discount cannot be combined with coupons.
If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service.
* US Military members, please choose United States as your destination country, as this will ensure your package ships via USPS and that you are not given international shipping rates.
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.