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운동 라이브러리
Dumbbell Clean
A clean performed with dumbbells swung from the floor or hang to the shoulders, training hip power with less technical demand and equipment than a barbell.
역도덤벨Explosive pull
주동근
둔근대퇴사두
협응근
승모근햄스트링삼각근코어
장비
덤벨
패턴
Explosive pull
준비 자세
- 01Stand over two dumbbells set just outside the feet.
- 02Hinge down with a flat back and grip them with neutral palms.
- 03Set the shoulders over the dumbbells with arms straight.
- 04Brace the trunk before pulling.
수행
- 01Drive through the legs and extend the hips explosively.
- 02Shrug and guide the dumbbells up close to the torso.
- 03Rotate the elbows under and catch the bells on the front of the shoulders with a slight knee bend.
- 04Stand tall, then lower the dumbbells back down under control.
체크포인트
- -Power comes from hip extension, not an arm curl.
- -Dumbbells travel close to the body, not swung out front.
- -Catch lands softly with bent knees absorbing the load.
- -Back stays flat every time the bells return toward the floor.
흔한 실수
- -Curling the dumbbells up with the biceps.
- -Letting the bells crash onto the shoulders at the catch.
- -Rounding the back on the descent between reps.
- -Standing up first and then lifting the bells with the arms.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps for power work.
- -Pairs well as the first movement of a dumbbell conditioning or full-body session.
- -Keep loads moderate so the catch stays crisp and quiet.