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운동 라이브러리
Weighted Back Extension
A back extension performed while holding a plate or dumbbell, adding progressive overload to the spinal erectors, glutes, and hamstrings.
등기타Hip hinge
주동근
척추기립근
협응근
둔근햄스트링등 상부
장비
기타
패턴
Hip hinge
준비 자세
- 01Set the extension bench pad just below the hip crease so the pelvis can rotate freely.
- 02Hook the heels securely under the ankle pads.
- 03Hug a plate or dumbbell against the chest.
- 04Start with the body in a straight line from head to heels.
수행
- 01Brace, then hinge down by folding at the hips with a controlled tempo.
- 02Lower until you feel a strong hamstring stretch without rounding hard.
- 03Drive back up by squeezing the glutes and extending the hips.
- 04Stop in line with the legs; do not hyperextend past neutral.
체크포인트
- -Pad sits below the hip bones so the hinge comes from the hips.
- -The load stays hugged tight to the chest through the whole rep.
- -The top position is a straight body line, not an arched-back finish.
- -Tempo is controlled in both directions.
흔한 실수
- -Hyperextending violently at the top.
- -Setting the pad too high, which turns the hinge into pure spinal flexion.
- -Letting the weight drift away from the chest and levering the lower back.
- -Bouncing out of the bottom.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as posterior-chain accessory work.
- -Add load only after clean bodyweight sets of 15 or more.
- -Slot it after deadlifts or squats, 1 to 2 times per week.