라이브러리로시작 
끝 
운동 라이브러리
Standing Archer
A standing thoracic rotation and reach drill that opens the mid back and lats while training scapular control, useful as a pulling-day warm-up.
등맨몸Thoracic rotation
주동근
흉추 회전근
협응근
광배근능형근후면 삼각근복사근
장비
맨몸
패턴
Thoracic rotation
준비 자세
- 01Stand with feet shoulder width apart and knees softly bent.
- 02Extend both arms straight in front at shoulder height, palms together.
- 03Brace the trunk lightly so the hips stay square.
- 04Fix your eyes on the lead hand to guide the rotation.
수행
- 01Draw one arm back as if pulling a bowstring, bending the elbow and rotating the torso.
- 02Follow the moving elbow with your head and eyes.
- 03Squeeze the shoulder blade toward the spine at full rotation and pause briefly.
- 04Rotate back to the start and repeat on the other side.
체크포인트
- -Hips and feet stay facing forward; rotation comes from the upper back.
- -The pulling elbow travels back at shoulder height, not dropping to the ribs.
- -The front arm stays long and reaching to create the stretch.
- -Movement is slow and controlled on both directions.
흔한 실수
- -Rotating from the hips instead of the thoracic spine.
- -Shrugging the pulling shoulder toward the ear.
- -Rushing the reps and losing the end-range pause.
- -Letting the front arm bend and shorten the stretch.
프로그래밍 노트
- -Use 1 to 2 sets of 8 to 10 slow reps per side in a warm-up.
- -Pair it before rows or pull-ups to prime scapular retraction.
- -Add a 2 second pause at end range if thoracic rotation is limited.