라이브러리로시작 
끝 
운동 라이브러리
Cable Pull-Through
A low-cable hip hinge that teaches and trains explosive hip extension for the glutes and hamstrings while keeping load off the lower back.
하체케이블Hip hinge
주동근
둔근
협응근
햄스트링척추기립근내전근
장비
케이블
패턴
Hip hinge
준비 자세
- 01Set the pulley to its lowest position with a rope or handle attachment.
- 02Straddle the cable facing away from the stack and grip the attachment between your legs.
- 03Step forward until the cable is taut and set feet slightly wider than hip width.
- 04Brace with a neutral spine and soft knees.
수행
- 01Hinge by pushing the hips straight back toward the stack.
- 02Let the hands travel between the legs while the back stays flat.
- 03Reverse by driving the hips forward into a full glute squeeze.
- 04Stand completely tall at the top without leaning back.
체크포인트
- -Shins stay near vertical while hips do the traveling.
- -Spine holds one neutral line from hinge to lockout.
- -Tension stays on the glutes at the top, not the arms.
- -Balance stays mid-foot even as the cable pulls backward.
흔한 실수
- -Bending the knees too much and squatting the rep.
- -Rounding the back to chase extra range.
- -Using the arms to swing the attachment forward.
- -Standing so close to the stack that the top of the rep has no tension.
프로그래밍 노트
- -Use 3 to 4 sets of 12 to 20 reps as a glute accessory or hinge-pattern primer.
- -Excellent as the first movement on a lower day to groove the hinge before deadlifts.
- -Progress by adding weight only while lockout stays crisp; form breaks down quickly when overloaded.