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운동 라이브러리
Trap Bar Deadlift
A deadlift performed inside a hex bar with neutral handles, blending squat and hinge mechanics for a back-friendly heavy pull.
하체바벨Hip hinge
주동근
둔근대퇴사두
협응근
햄스트링척추기립근승모근전완
장비
바벨
패턴
Hip hinge
준비 자세
- 01Step inside the trap bar with feet hip to shoulder width apart.
- 02Grip the handles at their midpoint so the bar is balanced.
- 03Drop the hips until the shins are angled slightly forward and the chest is up.
- 04Pull slack out of the bar and brace before the pull.
수행
- 01Drive through the whole foot to stand up with the bar.
- 02Keep the handles centered at the sides as the hips and knees extend together.
- 03Finish tall with glutes squeezed and shoulders back.
- 04Lower under control by bending the hips and knees together.
체크포인트
- -Torso stays more upright than a conventional barbell deadlift.
- -The bar stays balanced, not tipping forward or back.
- -Hips and shoulders rise at the same rate.
- -Neutral spine holds from floor to lockout.
흔한 실수
- -Gripping the handles off-center so the bar seesaws.
- -Turning the lift into a pure squat and losing hip drive.
- -Hitching or leaning back hard at lockout.
- -Dropping the weight rather than controlling the eccentric.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps for strength; 3 to 4 sets of 6 to 10 for hypertrophy.
- -A strong first deadlift variation for beginners because the neutral grip and centered load are easy to learn.
- -The high handles reduce range of motion; use the low handles for a stimulus closer to a barbell pull.