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운동 라이브러리
Dumbbell Deadlift
A hip hinge deadlift with dumbbells at the sides, offering a longer range and easier setup than a barbell for building glutes, hamstrings, and grip.
하체덤벨Hip hinge
주동근
둔근햄스트링
협응근
척추기립근대퇴사두전완등 상부
장비
덤벨
패턴
Hip hinge
준비 자세
- 01Place a dumbbell on the floor at the outside of each foot.
- 02Stand with feet hip width apart, toes forward.
- 03Hinge at the hips and bend the knees to grip both dumbbells with a neutral grip.
- 04Flatten the back, pull the shoulders down, and take the slack out of the arms.
수행
- 01Brace, then drive the floor away by extending hips and knees together.
- 02Keep the dumbbells close to the legs as you rise.
- 03Finish tall with glutes squeezed and shoulders back.
- 04Hinge back down under control until the dumbbells touch or approach the floor.
체크포인트
- -Spine holds a neutral line from floor to lockout.
- -Hips and shoulders rise together out of the bottom.
- -Dumbbells track vertically alongside the legs.
- -Lockout is full hip extension, not a lean-back.
흔한 실수
- -Rounding the lower back to reach the floor.
- -Squatting the weight up with the hips too low.
- -Letting the dumbbells drift forward away from the body.
- -Cutting the eccentric and dropping into the next rep.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps for strength, or 8 to 15 for hypertrophy.
- -A good main hinge when barbells are unavailable and a natural progression from the Romanian pattern.
- -Elevate the dumbbells on blocks if floor reach forces the back to round.