라이브러리로시작 
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운동 라이브러리
Squat to Overhead Reach with Twist
A squat-to-reach warm-up drill with a thoracic rotation added at the top, opening hips, upper back, and shoulders in a single flowing pattern.
하체맨몸Squat with rotation and reach
주동근
대퇴사두둔근
협응근
복사근흉추 회전근삼각근햄스트링
장비
맨몸
패턴
Squat with rotation and reach
준비 자세
- 01Stand with feet shoulder width apart and toes slightly out.
- 02Keep the arms relaxed and the trunk lightly braced.
- 03Stack the ribs over the pelvis before the first rep.
- 04Clear space overhead and to both sides.
수행
- 01Squat to a comfortable full depth with heels down.
- 02Drive up to standing and reach both arms overhead.
- 03At the top, rotate the torso to one side while keeping the hips facing forward.
- 04Return to center, lower the arms, and alternate the twist direction each rep.
체크포인트
- -The rotation comes from the upper back, with hips staying square.
- -Arms stay long and by the ears through the twist.
- -Squat depth stays full on every rep.
- -The movement flows without pausing into a slump between reps.
흔한 실수
- -Twisting from the lower back or letting the hips swivel.
- -Dropping the arms as the twist starts.
- -Turning it into a fast, sloppy swing instead of a controlled rotation.
- -Skipping depth to get to the twist sooner.
프로그래밍 노트
- -Use 1 to 3 sets of 6 to 10 reps per side during warm-ups.
- -Slot it before rotational or overhead training days.
- -Slow the twist to a 2 second hold to work on thoracic range.