A ground-based bodyweight drill moving from a seated or bear position into an alternating leg kick-through, training hip mobility, dynamic core control, and coordination.
하체맨몸Ground transition
시작
끝
주동근
고관절 굴곡근코어
협응근
둔근대퇴사두어깨복사근
장비
맨몸
패턴
Ground transition
준비 자세
01Start in a bear crawl position with hands under shoulders and knees under hips, hovering off the floor.
02Spread the fingers and grip the floor for stability.
03Clear space to the sides for the kicking leg.
수행
01Lift one hand and the opposite foot off the floor.
02Rotate the hips and kick the free leg through under your body to the opposite side.
03Sit briefly onto the glute with the leg extended, supporting on one hand.
04Pull the leg back through to the bear position and repeat on the other side.
체크포인트
-The kicking leg extends fully before the brief sit.
-The supporting shoulder stays stacked over the wrist.
-Hips rotate smoothly rather than collapsing to the floor.
-Movement stays rhythmic and controlled on both sides.
흔한 실수
-Dropping the hips heavily onto the floor instead of a controlled sit.
-Keeping the kicking leg bent and short of full extension.
-Letting the supporting shoulder shrug toward the ear.
-Rushing and losing the alternating rhythm.
프로그래밍 노트
-Use 2 to 3 sets of 6 to 10 kick-throughs per side in warm-ups or mobility circuits.
-Pairs well with other ground-flow drills; keep the pace slow until the rotation is clean on both sides.
