라이브러리로시작 
끝 
운동 라이브러리
Sled Hack Squat
A machine squat on an angled sled that keeps the torso supported so the quads take most of the load with minimal spinal demand.
하체머신Squat
주동근
대퇴사두
협응근
둔근내전근햄스트링종아리
장비
머신
패턴
Squat
준비 자세
- 01Set the shoulder pads so you can stand tall under them without hunching.
- 02Step onto the platform and place feet about shoulder width, slightly forward of the hips.
- 03Press your back and hips flat against the sled pad.
- 04Unrack by standing up and releasing the safety handles.
수행
- 01Brace and bend the knees to lower the sled under control.
- 02Descend until the thighs reach at least parallel to the platform.
- 03Keep knees tracking in line with the toes throughout.
- 04Drive through the whole foot to press back to a soft lockout.
체크포인트
- -Lower back and hips stay in contact with the pad.
- -Heels stay flat on the platform.
- -Depth is consistent from rep to rep.
- -Knees do not cave inward out of the bottom.
흔한 실수
- -Placing the feet too low on the platform and stressing the knees.
- -Letting the hips lift off the pad in the bottom position.
- -Slamming into lockout with fully snapped knees.
- -Cutting depth as the sets get heavier.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a primary quad builder.
- -Higher rep sets of 12 to 20 work well since the trunk is not the limiter.
- -Slot it after free-weight squats or as the main lower-body press on machine days.