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운동 라이브러리
Squat to Overhead Reach
A bodyweight squat paired with a full overhead reach at the top, used as a warm-up drill for hips, thoracic spine, and shoulders in one pattern.
하체맨몸Squat with overhead reach
주동근
대퇴사두둔근
협응근
삼각근흉추 신전근햄스트링코어
장비
맨몸
패턴
Squat with overhead reach
준비 자세
- 01Stand with feet shoulder width apart and toes slightly out.
- 02Let the arms hang relaxed at the sides.
- 03Brace lightly and keep the ribs stacked over the pelvis.
- 04Pick a spot ahead at eye level to keep the head neutral.
수행
- 01Squat down under control, letting the arms reach forward or down for balance.
- 02Hit a comfortable full depth with the heels down.
- 03Drive up to standing and sweep both arms overhead.
- 04Reach as tall as possible without arching the lower back, then lower the arms and repeat.
체크포인트
- -Heels stay down through the full squat.
- -The overhead reach comes from the shoulders and upper back, not lumbar arch.
- -Arms finish in line with the ears at the top.
- -Each rep moves through full range at a smooth tempo.
흔한 실수
- -Flaring the ribs and arching the lower back to fake the reach.
- -Cutting squat depth as fatigue sets in.
- -Rushing the reps so neither the squat nor the reach hits end range.
- -Letting the knees cave during the stand.
프로그래밍 노트
- -Use 1 to 3 sets of 8 to 12 reps in a warm-up before squatting or pressing.
- -Move deliberately; this is a mobility drill, not a conditioning piece.
- -Add a pause at the bottom and at the top reach to expand range over time.