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운동 라이브러리
Deadlift Machine
A hip hinge on a plate-loaded lever machine that mimics the deadlift with a fixed arc, useful for training the posterior chain with less setup and lower technique demand than a barbell.
하체머신Hip hinge
주동근
둔근햄스트링
협응근
척추기립근대퇴사두승모근전완
장비
머신
패턴
Hip hinge
준비 자세
- 01Load the machine and stand centered between the handles.
- 02Set feet about hip width apart, mid-foot under your hips.
- 03Hinge down with a flat back and grip the handles firmly.
- 04Pull the slack out and set the lats before pulling.
수행
- 01Brace, then drive through the floor and stand by extending hips and knees together.
- 02Keep the handles close to your legs along the fixed arc.
- 03Finish tall with hips fully extended, without leaning back.
- 04Lower under control by pushing the hips back first.
체크포인트
- -The spine stays neutral from setup to lockout.
- -Hips and shoulders rise at the same rate off the bottom.
- -The lockout is a full hip extension with glutes squeezed.
- -The descent is a controlled hinge, not a drop.
흔한 실수
- -Rounding the lower back at the start.
- -Turning it into a squat by dropping the hips too low.
- -Hyperextending the back at the top.
- -Letting the machine arc pull you forward onto the toes.
프로그래밍 노트
- -Use 3 to 5 sets of 5 to 8 reps for strength, or 3 sets of 8 to 12 for hypertrophy.
- -Good substitute when barbell deadlifts are unavailable or you want to reduce setup fatigue late in a session.