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운동 라이브러리
Dumbbell Sumo Pull Through
A wide-stance hinge holding one dumbbell between the legs that trains glutes and adductors with a very low back-friendly load path.
하체덤벨Hip hinge
주동근
둔근내전근
협응근
햄스트링척추기립근대퇴사두
장비
덤벨
패턴
Hip hinge
준비 자세
- 01Take a wide sumo stance with toes turned out about 30 to 45 degrees.
- 02Hold one dumbbell vertically by the top head with both hands.
- 03Let the dumbbell hang between the legs with arms relaxed.
- 04Brace the trunk and pull the shoulders down and back.
수행
- 01Push the hips back and let the dumbbell swing back between the thighs.
- 02Keep the shins near vertical and the chest proud as you hinge.
- 03Drive the hips forward hard, squeezing the glutes to stand tall.
- 04Finish upright without leaning back past neutral.
체크포인트
- -Knees track out over the turned-out toes.
- -The dumbbell travels back through the legs, not straight down.
- -Hips snap forward to full extension on every rep.
- -Back stays flat through the entire arc.
흔한 실수
- -Squatting the weight down instead of hinging it back.
- -Letting the knees cave inward in the wide stance.
- -Cutting hip extension short at the top.
- -Rounding the upper back to reach lower.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps as a glute-focused accessory.
- -Good teaching drill for the hip hinge before loading barbell deadlifts.
- -Emphasize a deliberate glute squeeze for a full second at lockout.