Multiple-joint exercises using elastic resistance bands vs. conventional resistance-training equipment: A cross-over...

Area of Science:

• Exercise Physiology
• Biomechanics
• Sports Science

Background:

• Elastic resistance bands (ERB) are increasingly used for resistance training.
• Previous research supports ERB efficacy in single-joint exercises.
• Limited data exists on ERB effectiveness for multiple-joint exercises compared to conventional resistance equipment (CRE).

Purpose of the Study:

• To compare muscle activation levels between ERB and CRE during four popular multiple-joint exercises.
• To determine the efficacy of ERB as an alternative to CRE for compound movements.

Main Methods:

• A crossover design study involving 29 participants (men and women).
• Participants performed squats, stiff-legged deadlifts, unilateral rows, and lateral pulldowns using both ERB and CRE.
• Muscle activation was analyzed using multilevel mixed-effects linear regression.

Main Results:

• Conventional resistance equipment (CRE) induced significantly higher prime mover muscle activation across all exercises compared to ERB (p < .001).
• Differences were marginal for lateral pulldowns, unilateral rows, and erector spinae during stiff-legged deadlifts.
• Quadriceps femoris activation was substantially lower with ERB during squats.
• Discrepancies were more pronounced when bands were slack, diminishing as bands elongated.

Conclusions:

• ERB are a feasible training option for lateral pulldowns, unilateral rows, and to some extent stiff-legged deadlifts.
• ERB are not recommended as a substitute for CRE in the squat exercise due to significantly lower muscle activation.
• Exercise modality choice impacts muscle activation differently across various multiple-joint movements.