라이브러리로시작 
끝 
운동 라이브러리
Rack Pull
A partial deadlift pulled from pins set around knee height, overloading the lockout, traps, and grip with more weight than a full deadlift allows.
등바벨Hip hinge
주동근
척추기립근승모근
협응근
둔근햄스트링광배근전완
장비
바벨
패턴
Hip hinge
준비 자세
- 01Set the safety pins in a power rack so the bar sits just below or at knee height.
- 02Stand with the bar over midfoot and grip just outside the legs.
- 03Hinge to the bar, set a flat back, and pull the slack out against the pins.
- 04Engage the lats so the bar stays tight to the legs.
수행
- 01Drive through the floor and stand up by extending the hips and knees together.
- 02Keep the bar dragging up the thighs to lockout.
- 03Finish tall with glutes squeezed and shoulders down, not shrugged or leaned back.
- 04Lower the bar under control back to the pins and reset.
체크포인트
- -Back stays flat from setup through lockout.
- -The bar stays in contact with the thighs on the way up.
- -Lockout comes from hip extension, not lumbar hyperextension.
- -Each rep resets fully on the pins with rebuilt tension.
흔한 실수
- -Setting the pins too high, turning the lift into a shrug with a bend.
- -Bouncing the bar off the pins between reps.
- -Hyperextending the lower back to exaggerate the lockout.
- -Chasing loads so heavy that position collapses off the pins.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps at 100 to 120 percent of the full deadlift, position permitting.
- -Program after main pulls to overload lockout, or as a trap and grip builder.
- -Straps are reasonable for top sets, but do some sets double overhand for grip.