A rotation drill performed sitting upright on a stability ball with a weight, training the obliques while the unstable base demands constant trunk control.
복근짐볼Trunk rotation
시작
끝
주동근
복사근
협응근
복직근척추기립근복횡근
장비
짐볼
패턴
Trunk rotation
준비 자세
01Sit tall on a stability ball with feet flat and about shoulder width apart.
02Hold a plate or medicine ball at the chest, or with arms extended for more challenge.
03Stack the ribs over the pelvis and brace lightly.
04Keep the knees at roughly 90 degrees with weight through the heels.
수행
01Rotate the torso to one side as far as you can without the hips turning.
02Pause briefly at end range.
03Rotate back through center to the other side under control.
04Alternate sides while staying tall on the ball throughout.
체크포인트
-Hips and the ball stay square to the front; only the torso turns.
-Sitting height stays constant with no sinking into the ball.
-The head follows the sternum through the rotation.
-Feet stay planted and quiet.
흔한 실수
-Letting the ball wobble and the hips rotate with the shoulders.
-Slumping into a rounded spine to get more apparent rotation.
-Twisting fast enough that momentum replaces muscle tension.
-Placing the feet too narrow, making the base needlessly shaky.
프로그래밍 노트
-Use 2 to 3 sets of 10 to 16 total rotations with light load.
-Extend the arms straight before adding weight to progress.
-Good for warm-ups or as accessory trunk work; it will not replace heavy loaded rotation.
