A tall-kneeling to standing transition performed while swinging a weight forward, training shoulder flexion, hip drive, and single-leg stability in one full-body sequence.
어깨기타Kneeling-to-stand with swing
시작
끝
주동근
전면 삼각근둔근
협응근
대퇴사두코어고관절 굴곡근척추기립근
장비
기타
패턴
Kneeling-to-stand with swing
준비 자세
01Kneel tall on a pad with hips extended and torso upright.
02Hold a dumbbell, plate, or medicine ball with both hands at arm's length in front of the hips.
03Brace the trunk and set the shoulder blades down.
04Decide which leg will step forward first and keep the pattern consistent within a set.
수행
01Swing the weight forward and up to shoulder height with nearly straight arms.
02Use the swing's momentum to step one foot forward into a half-kneeling position.
03Drive through the front foot to stand fully as the weight finishes its arc.
04Reverse the sequence under control, stepping back down to tall kneeling as the weight lowers.
체크포인트
-Torso stays upright through every position; no forward collapse.
-The swing and the step happen in one smooth, timed sequence.
-The front knee tracks over the toes during the stand.
-The weight stops around shoulder height, not flung overhead.
흔한 실수
-Yanking the weight with the arms instead of timing it with the leg drive.
-Letting the torso pitch forward when stepping up.
-Crashing back down to the knees instead of lowering under control.
-Using a load so heavy the movement loses its rhythm.
프로그래밍 노트
-Use 2 to 3 sets of 5 to 8 reps per lead leg with a light to moderate load.
-Place it early in a session or in a conditioning circuit; fatigue ruins the coordination.
-Progress the load only after both lead-leg sides are smooth and balanced.
