라이브러리로시작 
끝 
운동 라이브러리
Seated Barbell Good Morning
A seated hip hinge with the bar on the back that isolates the spinal erectors and upper posterior chain by removing the knees and much of the glutes from the movement.
하체바벨Hip hinge
주동근
척추기립근
협응근
둔근햄스트링코어
장비
바벨
패턴
Hip hinge
준비 자세
- 01Straddle a bench or box inside the rack and sit with feet planted wide and flat.
- 02Unrack the bar onto the upper traps or a low bar position, gripping it tightly.
- 03Sit tall with the chest up and the spine in neutral.
- 04Set the safety pins just below your intended bottom position.
수행
- 01Take a breath and brace hard.
- 02Hinge forward from the hips, letting the torso travel toward the thighs.
- 03Stop when the torso approaches 45 degrees or when the back begins to want to round.
- 04Extend back to upright by driving the chest up while keeping the spine rigid.
체크포인트
- -Spine stays neutral through the full range.
- -The movement comes from the hips, not from spinal flexion.
- -Feet stay planted and the seat stays glued to the bench.
- -Bar stays locked in place on the back.
흔한 실수
- -Rounding the back to reach a deeper position.
- -Loading too heavy; this is a small-muscle accessory movement.
- -Bouncing out of the bottom position.
- -Losing the brace and letting the ribs flare on the way up.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps with conservative loads.
- -Common in powerlifting templates as squat and deadlift back accessory work.
- -Increase range of motion before adding weight.