라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Straight Leg Deadlift
A dumbbell hinge performed with fully straight knees to maximize hamstring stretch and lengthened-position loading.
하체덤벨Hip hinge
주동근
햄스트링
협응근
둔근척추기립근내전근
장비
덤벨
패턴
Hip hinge
준비 자세
- 01Hold a dumbbell in each hand in front of the thighs with a full grip.
- 02Stand with feet hip width apart and knees locked straight but not forced.
- 03Set the shoulder blades back and brace the trunk.
- 04Shift a little weight toward the mid foot before hinging.
수행
- 01Hinge at the hips while keeping the knees completely straight.
- 02Lower the dumbbells down the front of the legs under control.
- 03Stop at the depth where the back can no longer stay flat.
- 04Squeeze the glutes and hamstrings to return to standing.
체크포인트
- -Knees stay locked from the first rep to the last.
- -Spine holds one long neutral line at every depth.
- -Hips move backward as the torso lowers, not just the shoulders.
- -Tension stays in the hamstrings, not the low back.
흔한 실수
- -Rounding the spine to touch the floor.
- -Unlocking the knees when the stretch gets intense.
- -Bouncing out of the bottom position.
- -Using loads too heavy to control through the full stretch.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps with light to moderate dumbbells and strict control.
- -Because the knees are locked, depth will be shorter than a stiff leg deadlift; that is expected.
- -Pair with leg curls to cover both hip and knee functions of the hamstrings.