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운동 라이브러리
Barbell Hack Squat
A squat performed with the barbell held behind the legs that emphasizes the quadriceps with an upright torso.
하체바벨Squat
주동근
대퇴사두
협응근
대둔근전완 굴곡근
장비
바벨
패턴
Squat
준비 자세
- 01Stand with a loaded barbell behind the calves.
- 02Set feet shoulder width, toes slightly out.
- 03Squat down and grip the bar just outside the legs.
- 04Flatten the back and lift the chest.
수행
- 01Drive through the floor to stand up with the bar.
- 02Keep the bar close behind the legs on the way up.
- 03Lower under control until the plates near the floor.
- 04Keep the chest up and repeat.
체크포인트
- -The torso stays more upright than in a deadlift.
- -The bar travels vertically, brushing behind the legs.
- -Heels stay flat on the floor throughout.
- -The back stays flat, never rounding.
흔한 실수
- -Letting the hips shoot up first, turning it into a deadlift.
- -The bar scraping hard against the calves or hamstrings.
- -Rounding the lower back at the bottom.
- -Rising onto the toes during the drive.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps.
- -Elevate the heels on small plates to improve depth and knee travel.
- -Progress load slowly; grip and bar path limit this lift.