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운동 라이브러리
Smith Deadlift
A deadlift on the Smith machine that removes bar path control, letting you train the hip hinge and pull heavy with a fixed groove.
하체머신Hip hinge
주동근
둔근햄스트링
협응근
척추기립근대퇴사두등 상부전완
장비
머신
패턴
Hip hinge
준비 자세
- 01Set the Smith bar to its lowest position or on low safeties around mid-shin.
- 02Stand with mid-foot under the bar, feet hip width apart.
- 03Hinge down and grip the bar just outside the legs.
- 04Flatten the back, brace, and pull slack out against the hooks.
수행
- 01Rotate the bar to unhook, then drive the floor away with the legs.
- 02Keep the bar sliding close to the shins and thighs on the rails.
- 03Stand tall by extending hips and knees together into lockout.
- 04Hinge back down under control to the start height.
체크포인트
- -Spine stays neutral from setup through lockout.
- -Hips and shoulders rise at the same rate off the floor.
- -Bar stays in near contact with the legs the whole rep.
- -Lockout finishes with squeezed glutes, not a lean back.
흔한 실수
- -Standing too far from the bar so the fixed path drags you forward.
- -Rounding the lower back to reach the bar.
- -Jerking the bar off the hooks instead of pulling tension first.
- -Hyperextending the spine at the top.
프로그래밍 노트
- -Use 3 to 4 sets of 5 to 8 reps for general hinge strength.
- -Treat it as an accessory or teaching tool; the barbell deadlift remains the standard.
- -Reset briefly at the bottom of each rep rather than bouncing.