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운동 라이브러리
Exercise Ball Back Extension with Rotation
A ball back extension that adds a trunk rotation at the top, training the spinal erectors together with the obliques.
등짐볼Trunk extension with rotation
주동근
척추기립근복사근
협응근
둔근햄스트링코어
장비
짐볼
패턴
Trunk extension with rotation
준비 자세
- 01Lie face down with your hips centered on the ball.
- 02Brace the feet against the floor or a wall base, slightly wider than hip width.
- 03Place the fingertips behind the head with elbows wide.
- 04Drape the torso over the ball to the flexed start position.
수행
- 01Extend the spine to raise the torso to a straight line.
- 02At the top, rotate the chest to one side, leading with the shoulder.
- 03Rotate back to center while staying extended.
- 04Lower over the ball and alternate the rotation side each rep.
체크포인트
- -Rotation happens at the top, from the trunk, not the arms.
- -Hips stay square on the ball while the chest turns.
- -Extension height stays consistent on both sides.
- -The neck follows the chest rather than twisting alone.
흔한 실수
- -Flinging the elbow across instead of rotating the ribcage.
- -Letting the hips roll on the ball with the rotation.
- -Losing extension while turning.
- -Rotating on the way up rather than after reaching the top.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 reps, counting one rotation per rep.
- -Keep the movement slow; this is a control drill, not a power drill.
- -Learn the straight version first, then add the rotation.