Muscle activation in suspension training: a systematic review

Area of Science:

• Exercise Physiology
• Biomechanics
• Sports Science

Background:

• Suspension training is a popular method for strength and conditioning.
• The impact of instability introduced by suspension training on muscle activation is not fully understood and may be exercise-dependent.

Purpose of the Study:

• To compare muscle activation during suspension training exercises versus their traditional counterparts.
• To analyze the effects of instability on muscle engagement in various exercises.

Main Methods:

• A comprehensive literature search was conducted across PubMed, SPORTDiscus, and Scopus databases.
• Inclusion criteria focused on descriptive studies with physically active participants analyzing muscle activation via normalized electromyographic (EMG) signals.
• Eighteen studies met the criteria for analysis.

Main Results:

• Suspension exercises like push-ups, prone bridges, and hamstring curls demonstrated moderate to very high muscle activation (21- >60% maximum voluntary isometric contraction (MVIC)) in upper body and core muscles.
• Muscle activation was generally higher in suspension exercises compared to traditional versions, with the exception of the inverted row.
• Significant variability in muscle activation was observed across studies for upper extremity and core muscles.

Conclusions:

• Suspension training can enhance muscle activation for specific exercises, offering a potentially more challenging stimulus than traditional methods.
• The effectiveness of suspension training in increasing muscle activation is exercise-specific.
• Further research is needed to understand the nuanced effects of different suspension exercises on muscle recruitment.