라이브러리로시작 
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운동 라이브러리
Dumbbell Bench Squat
A dumbbell squat performed to a bench behind the lifter, using the touch point to standardize depth and build squat confidence.
하체덤벨Squat
주동근
대퇴사두대둔근
협응근
햄스트링내전근척추기립근
장비
덤벨
패턴
Squat
준비 자세
- 01Place a flat bench directly behind you.
- 02Hold a dumbbell in each hand at the sides.
- 03Stand with feet shoulder width, heels near the bench.
- 04Brace the core and set the chest tall.
수행
- 01Push the hips back and squat toward the bench.
- 02Touch the bench lightly without fully sitting.
- 03Drive through the heels to stand tall.
- 04Keep the dumbbells hanging at the sides throughout.
체크포인트
- -The touch is a tap, not a rest or bounce.
- -Knees track in line with the toes.
- -The torso angle stays constant through the touch.
- -Weight stays on the whole foot, heels down.
흔한 실수
- -Plopping onto the bench and rocking to stand up.
- -Relaxing the trunk at the touch point.
- -Sliding the knees inward on the drive up.
- -Standing too far from the bench and reaching backward.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps.
- -Pause one second on the bench to remove the stretch reflex.
- -Progress to a lower bench or heavier dumbbells over time.