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운동 라이브러리
Smith Bent Knee Good Morning
A Smith machine good morning performed with soft knees, hinging the hips to load the hamstrings and glutes on a fixed, safer bar path.
하체머신Hip hinge
주동근
햄스트링둔근
협응근
척추기립근내전근
장비
머신
패턴
Hip hinge
준비 자세
- 01Set the Smith bar just below shoulder height and step under it.
- 02Place the bar across the upper back, not on the neck.
- 03Rotate the bar to unrack and set feet hip width, slightly in front of the bar line.
- 04Soften the knees to roughly a 15 to 20 degree bend and hold that angle.
수행
- 01Brace and push the hips straight back to start the hinge.
- 02Lower the torso toward parallel while the knee angle stays fixed.
- 03Stop when the hamstrings are fully loaded and the back is still flat.
- 04Drive the hips forward to return to standing tall.
체크포인트
- -Spine stays neutral from setup to lockout.
- -Knee bend is set once and does not change during the rep.
- -Hips travel backward, not straight down.
- -Bar stays in solid contact with the upper back.
흔한 실수
- -Rounding the lower back near the bottom.
- -Squatting the weight down instead of hinging.
- -Going too deep for current hamstring flexibility.
- -Loading it like a squat; good mornings need far less weight.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps with conservative loads and strict form.
- -Program as hinge accessory work after deadlifts or squats.
- -The fixed bar path makes it a good place to learn hinging before the barbell version.