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운동 라이브러리
Pike-To-Cobra Push-Up
A flowing push-up that moves from a hips-high pike into an upward cobra arch, combining shoulder pressing, hamstring and calf stretch, and spinal extension in one rep.
하체맨몸Dynamic press (pike to extension)
주동근
전면 삼각근대흉근
협응근
삼두척추기립근햄스트링코어
장비
맨몸
패턴
Dynamic press (pike to extension)
준비 자세
- 01Start in a pike position: hands and feet on the floor, hips pushed high, body in an inverted V.
- 02Set hands shoulder width apart and press the heels toward the floor.
- 03Keep the head between the arms, looking back at the feet.
수행
- 01Bend the elbows and dive the chest forward and down, skimming just above the floor.
- 02Sweep the torso through and press up into a cobra: arms straight, chest tall, hips low.
- 03Keep the thighs lightly on or just above the floor in the cobra position.
- 04Reverse the motion, pushing the hips back and up to return to the pike.
- 05Repeat the flow with smooth continuous movement.
체크포인트
- -The chest travels in a low scooping arc, not a straight-arm drop.
- -Shoulders stay away from the ears in both end positions.
- -The cobra extends the whole spine evenly rather than hinging at one point in the lower back.
- -Movement is fluid, with each rep matching the last.
흔한 실수
- -Skipping the scoop and simply doing a push-up between the two poses.
- -Cranking hard into the lower back at the top of the cobra.
- -Letting the elbows flare straight out during the dive.
- -Rushing so the stretch positions never fully register.
프로그래밍 노트
- -Use 2 to 3 sets of 5 to 10 slow reps in warm-ups or mobility circuits.
- -Build comfortable strict push-ups and a solid pike hold before flowing between them.
- -Works well as an upper body and spine primer before pressing sessions.