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운동 라이브러리
Kettlebell Pistol Squat
A single-leg squat to full depth holding a kettlebell at the chest, where the counterbalance actually makes balance easier while adding load to the working leg.
하체케틀벨Single-leg squat
주동근
대퇴사두둔근
협응근
햄스트링코어종아리고관절 굴곡근
장비
케틀벨
패턴
Single-leg squat
준비 자세
- 01Hold a kettlebell by the horns at chest height, close to the body.
- 02Stand on one leg and extend the other leg straight out in front.
- 03Fix your gaze on a point ahead and brace the trunk.
수행
- 01Sit back and down on the standing leg under full control.
- 02Keep the free leg extended and off the floor as you descend.
- 03Reach the bottom with the hamstring near the calf, using the bell as a counterweight.
- 04Drive through the whole foot to stand without touching the free leg down.
체크포인트
- -Heel of the standing foot stays planted the whole rep.
- -The kettlebell stays close to the chest, not reached far forward.
- -The knee tracks over the toes without collapsing inward.
- -The descent is controlled, never a drop into the bottom.
흔한 실수
- -Dropping uncontrolled into the bottom position.
- -Letting the heel lift and rocking onto the toes.
- -Rounding the lower back hard at the bottom.
- -Choosing a bell so heavy it turns the rep into a grinding fall.
프로그래밍 노트
- -Use 2 to 4 sets of 3 to 6 reps per leg; quality beats volume here.
- -If unloaded pistols fail, a light 8 to 12 kg bell held forward often makes the movement possible by shifting the balance point.
- -Progress by slowing the eccentric before adding bell weight.