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운동 라이브러리
Dumbbell Iron Cross
A squat performed while holding dumbbells out in a cross that combines leg work with a demanding shoulder hold.
어깨덤벨Squat with lateral hold
주동근
삼각근대퇴사두
협응근
대둔근승모근코어 안정근
장비
덤벨
패턴
Squat with lateral hold
준비 자세
- 01Stand with feet shoulder width apart, dumbbells at sides.
- 02Raise both dumbbells out to shoulder height, forming a cross.
- 03Keep a slight bend in the elbows.
- 04Brace the trunk and set the gaze forward.
수행
- 01Squat down while holding the arms out level.
- 02Descend until the thighs reach near parallel.
- 03Drive back up through the whole foot.
- 04Keep the dumbbells at shoulder height for every rep.
체크포인트
- -The arms stay parallel to the floor throughout.
- -The torso stays upright with the chest tall.
- -The knees track over the toes on each rep.
- -The dumbbells do not drop as fatigue builds.
흔한 실수
- -Letting the arms sag below shoulder height mid-set.
- -Leaning forward and turning it into a good morning.
- -Using dumbbells too heavy to hold the cross position.
- -Shrugging the traps up toward the ears.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 reps with light dumbbells.
- -The shoulder hold fails first; pick loads for the arms.
- -Progress with time under tension before adding weight.