라이브러리로시작 
끝 
운동 라이브러리
Seated Barbell Twist
A seated rotation with a barbell across the shoulders that trains the obliques and rotational control under a fixed axial load.
복근바벨Trunk rotation
주동근
복사근
협응근
척추기립근복직근복횡근
장비
바벨
패턴
Trunk rotation
준비 자세
- 01Sit on a bench with an empty or light bar placed across the upper traps.
- 02Hold the bar wide with both hands and sit tall with feet planted wide.
- 03Set the chest up and brace the trunk lightly.
- 04Keep the hips square to the front for the whole set.
수행
- 01Rotate the shoulders and bar slowly to one side.
- 02Turn as far as the mid-back allows without the hips joining in.
- 03Pause briefly at end range, staying tall.
- 04Rotate back through center to the other side with the same control.
체크포인트
- -Rotation is smooth and deliberate, never a swinging bounce.
- -The hips and knees stay pointed forward.
- -Posture stays tall; the trunk does not slump as reps accumulate.
- -The bar stays level across the shoulders through every rep.
흔한 실수
- -Whipping the bar side to side with momentum.
- -Using a loaded bar; speed under load is what makes this movement risky.
- -Letting the hips rotate with the shoulders, erasing the training effect.
- -Slumping forward and twisting through the lower back.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 slow reps per side with an empty or very light bar.
- -Progress with a pause at end range, never with speed or plates.
- -Band or cable twists are the better choice once you want real resistance.