Curated Action

Alternating Single-Leg Jackknife / Roll-Up Leg Grabs

General Training

Alternating Single-Leg Jackknife / Roll-Up Leg Grabs is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 30 sec

Training Details

0:00 / 1:30
Sourceyoutube.com/watch?v=8T39OBNaNzU
AuthorYouTube creator

Alternating Single-Leg Jackknife / Roll-Up Leg Grabs

由仰卧位卷起，交替屈单腿抬起并双手抓握对侧脚踝/小腿，然后缓慢逐节下落。

Key points

  • 呼气时核心发力卷起上身，吸气时逐节平稳下落
  • 抓握脚踝或小腿，保持动作缓慢流畅与连接感
  • 全腹部肌群主导发力，避免颈部过度使劲
Sets: 1Rest: 12 secEst. duration: 1 min 30 sec
CoreUpper_absFull_coreVideoAuto ExtractedYoutube12-Minute Core Conditioning

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