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운동 라이브러리
Dumbbell Romanian Deadlift
A dumbbell hip hinge that loads the hamstrings and glutes through a controlled eccentric with a slightly freer range than the barbell version.
하체덤벨Hip hinge
주동근
햄스트링둔근
협응근
척추기립근광배근전완내전근
장비
덤벨
패턴
Hip hinge
준비 자세
- 01Stand tall with a dumbbell in each hand resting against the front of the thighs.
- 02Set feet around hip width and soften the knees.
- 03Brace and pull the shoulders down with the lats.
- 04Use a neutral grip and keep the dumbbells close before hinging.
수행
- 01Push the hips back while the dumbbells slide down the front of the legs.
- 02Lower until the hamstrings are strongly stretched without losing back position.
- 03Keep the knees slightly bent but do not turn it into a squat.
- 04Drive the hips forward to stand tall.
체크포인트
- -Shins stay nearly vertical.
- -The dumbbells track close to the legs.
- -Hamstrings control the bottom range.
- -Lockout comes from hip extension, not leaning back.
흔한 실수
- -Bending the knees too much and squatting the weight down.
- -Letting the dumbbells drift away from the legs.
- -Rounding the back to chase extra depth.
- -Losing lat tension and shrugging the shoulders up.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps.
- -A slow lowering phase makes lighter dumbbells effective.
- -The dumbbells allow a deeper stretch, so stop where back position holds.