六角杠硬拉 — 动作分析

Rounded Lower Back

Rounding the lower back (lumbar flexion) during the lift places excessive shear stress on the spinal discs, significantly increasing the risk of disc herniation and chronic lower back pain. This often occurs when the hips start too low or the lifter loses core bracing.

Hips Rising Too Fast

If the hips rise significantly faster than the shoulders, the lift transforms into a stiff-legged deadlift, placing undue strain on the hamstrings and lower back. This reduces quadriceps involvement and can compromise spinal integrity.

Lack of Full Hip Extension at Lockout

Failing to achieve full hip extension at the top of the lift means you're not fully engaging the glutes and hamstrings, leaving strength gains on the table. It can also indicate poor glute activation or insufficient hamstring flexibility.