라이브러리로시작 
끝 
운동 라이브러리
Sumo Deadlift
A wide-stance barbell deadlift that shortens the bar path and shifts more work to the glutes, adductors, and quads.
하체바벨Hip hinge
주동근
둔근내전근
협응근
대퇴사두햄스트링척추기립근등 상부
장비
바벨
패턴
Hip hinge
준비 자세
- 01Take a wide stance with toes turned out 30 to 45 degrees and shins near vertical.
- 02Position the bar over the mid-foot with knees tracking over the toes.
- 03Grip the bar inside the legs at roughly shoulder width.
- 04Drop the hips, lift the chest, and pull slack out of the bar before the pull.
수행
- 01Brace hard and push the floor apart with the feet.
- 02Drive the legs to break the bar off the floor while the torso angle stays constant.
- 03Bring the hips through to lock out with glutes squeezed at the top.
- 04Lower by pushing the hips back and bending the knees, keeping the bar close.
체크포인트
- -Knees track in line with the toes, never caving inward.
- -The bar stays in contact with or very close to the legs.
- -Hips and shoulders rise together off the floor.
- -Lockout finishes with the hips, not a lean-back.
흔한 실수
- -Letting the hips shoot up first and turning it into a stiff-leg pull.
- -Knees collapsing inward off the floor.
- -Starting with the bar too far from the shins.
- -Rushing the setup and pulling with a loose upper back.
프로그래밍 노트
- -Use 3 to 5 sets of 2 to 6 reps for heavy strength work.
- -Sumo rewards patient starts; add paused pulls just off the floor if the break is slow.
- -Rotate with conventional deadlifts across training blocks to cover both hinge styles.