라이브러리로시작 
끝 
운동 라이브러리
One-Arm Barbell Side Deadlift
A suitcase-style deadlift with a barbell held at one side that builds hip and grip strength plus heavy anti-lateral-flexion core demand.
하체바벨Hip hinge
주동근
대둔근대퇴사두
협응근
복사근척추기립근전완 굴곡근
장비
바벨
패턴
Hip hinge
준비 자세
- 01Stand beside a loaded barbell, feet hip-width apart.
- 02Squat down and grip the bar at its center.
- 03Level the bar and square the shoulders.
- 04Brace the trunk hard against side bending.
수행
- 01Drive through the floor to stand up tall.
- 02Keep the bar balanced and close to the leg.
- 03Lock out with hips and shoulders level.
- 04Hinge and bend the knees to lower it under control.
체크포인트
- -Shoulders and hips stay level side to side.
- -The spine stays neutral with no lateral lean.
- -The bar stays balanced through the centered grip.
- -Both sides are trained with equal sets.
흔한 실수
- -Leaning away from the bar to counterbalance the load.
- -Gripping off-center so the bar tips.
- -Rounding the lower back at the start.
- -Loading too heavy to keep the torso square.
프로그래밍 노트
- -Use 3 sets of 5 to 8 reps per side.
- -Start light; balancing a barbell one-handed is the main challenge.
- -A dumbbell or kettlebell suitcase deadlift is an easier regression.