라이브러리로시작 
끝 
운동 라이브러리
Crab Twist Toe Touch
A crab-position drill where you kick one leg up and touch it with the opposite hand, challenging rotation, hip extension, and shoulder stability at once.
코어맨몸Rotational reach
주동근
복사근복직근
협응근
둔근삼두고관절 굴곡근어깨 안정근
장비
맨몸
패턴
Rotational reach
준비 자세
- 01Sit on the floor and place hands behind you with fingers pointing away from the body.
- 02Plant the feet flat about hip width apart, knees bent.
- 03Press through the hands and heels to lift the hips into a crab position.
- 04Keep the chest open and shoulders pressed away from the ears.
수행
- 01Kick one leg up toward the ceiling while staying tall on the supporting arm.
- 02Reach the opposite hand across the body to touch the raised foot or shin.
- 03Return the hand and foot to the floor with the hips still lifted.
- 04Alternate sides in a steady rhythm.
체크포인트
- -Hips stay lifted between reps rather than resting on the floor.
- -The supporting arm stays locked and stable during the reach.
- -Rotation comes through the trunk, not by collapsing a shoulder.
- -The touch happens up high, meeting the foot rather than dropping the leg.
흔한 실수
- -Letting the hips sag to the floor between touches.
- -Bending the support arm and dumping into the wrist.
- -Swinging the leg so fast the touch becomes a slap of air.
- -Shrugging the shoulders and closing off the chest.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 10 touches per side.
- -Works well in bodyweight circuits paired with mountain climbers or planks.
- -Regress to a static crab hold with alternating leg lifts if the touch breaks position.