라이브러리로시작 
끝 
운동 라이브러리
Band Vertical Pallof Press
A Pallof press variation with the band anchored low and pressed overhead, training the trunk to resist extension and rib flare rather than rotation.
코어밴드Anti-extension press
주동근
복직근복횡근
협응근
복사근둔근전거근
장비
밴드
패턴
Anti-extension press
준비 자세
- 01Anchor a band at the bottom of a rack upright.
- 02Stand facing away from or over the anchor and hold the band at the sternum with both hands.
- 03Step forward until there is tension with the hands at the chest.
- 04Brace the abs, tuck the ribs slightly, and squeeze the glutes.
수행
- 01Press the hands from the sternum straight up overhead.
- 02Hold the top position while the band tries to pull you into an arch.
- 03Keep the ribs down and the pelvis level throughout the hold.
- 04Lower the hands back to the sternum under control and repeat.
체크포인트
- -Lower back does not increase its arch as the arms go overhead.
- -Ribs stay stacked over the pelvis at the top.
- -Arms finish close to the ears without the head jutting forward.
- -Band tension stays constant, never snapping the arms down.
흔한 실수
- -Arching the lower back to reach full overhead lockout.
- -Flaring the ribs as the hands pass the face.
- -Using too heavy a band and cutting the range short.
- -Losing glute tension so the pelvis tips forward.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 controlled reps or 10 to 20 second top holds.
- -Great overhead-pressing prep; run it before shoulder work if you tend to arch under the bar.
- -Progress band thickness only when you can hold the top with zero lumbar movement.