硬拉 – Gym80

A posterior chain strength movement using the Gym80 machine, targeting hamstrings and glutes with controlled hip hinge mechanics.

Instructions:

• Step into the machine and grip the handles firmly.

• Keep your chest up and back flat, feet shoulder-width apart.

• Hinge at the hips and push your glutes back as you lower the handles.

• Lower until you feel a stretch in your hamstrings, then stop.

• Drive your hips forward to return to standing and squeeze your glutes.

Common mistakes:

• Rounding the lower back

• Turning it into a squat (bending knees too much)

• Pulling with the arms instead of hips

• Using speed instead of control