라이브러리로시작 
끝 
운동 라이브러리
Wall Ball
A squat and throw with a medicine ball against a wall target, combining leg drive and shoulder power for high-rep conditioning.
기타메디신볼Squat to throw
주동근
대퇴사두삼각근
협응근
둔근삼두코어종아리
장비
메디신볼
패턴
Squat to throw
준비 자세
- 01Stand about an arm's length from the wall, facing a target 9 to 10 feet up.
- 02Hold the medicine ball at chest height with hands under and slightly behind it.
- 03Set feet shoulder width apart with toes slightly out.
- 04Brace the trunk and keep the elbows tucked under the ball.
수행
- 01Squat down under control until the hips drop below parallel.
- 02Drive up explosively through the legs.
- 03Extend the arms as the legs finish and throw the ball to the target.
- 04Catch the ball at chest height as it falls, absorbing it into the next squat.
체크포인트
- -The throw comes from leg drive, not just the arms.
- -The ball is caught softly and ridden straight into the next descent.
- -The torso stays upright with the ball close to the chest.
- -Every rep hits the same target height.
흔한 실수
- -Standing too close or too far from the wall so the ball drifts.
- -Cutting depth as the set gets hard.
- -Catching the ball with straight arms and jarring the shoulders.
- -Letting the ball pull the torso forward at the bottom.
프로그래밍 노트
- -Use sets of 10 to 25 reps as a conditioning piece or in circuits.
- -Common loads are 14 to 20 pounds for most lifters; keep the target height fixed.
- -For power emphasis, use 3 to 5 sets of 5 to 8 crisp reps with full rest.