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A Comparison of Muscle Recruitment Across Three Straight-Legged, Hinge-Pattern Resistance Training Exercises.
Jeremy R Dicus1, Samuel H Ellestad1, Jesse E Sheaffer1
1Department of Exercise Science and Athletic Training, Slippery Rock University, Slippery Rock, PA, USA.
International Journal of Exercise Science
|April 28, 2023
Summary
Different straight-legged hinge (SLH) exercises significantly alter muscle activation. Changing resistance type or chain kinetic changes lumbar/hip extensor engagement, impacting training effectiveness.
Area of Science:
- Biomechanics
- Exercise Physiology
- Sports Science
Background:
- Hinge exercises are crucial for balanced resistance training, complementing knee-dominant movements.
- Biomechanical variations in straight-legged hinge (SLH) exercises, such as Romanian deadlifts (RDLs), reverse hyperextensions (RH), and cable pull-throughs (CP), can influence muscle activation patterns.
- Understanding these differences is key for optimizing exercise selection for specific training goals.
Purpose of the Study:
- To investigate the impact of biomechanical variations in SLH exercises on the muscle activation of key lumbar and hip extensors.
- To compare muscle activation patterns between gravity-resisted (RDL) and redirected-resistance (CP) SLH exercises.
- To compare muscle activation patterns between closed-chain (RDL) and open-chain (RH) SLH exercises.
Main Methods:
- Participants underwent repetition-maximum (RM) testing for RDL, RH, and CP exercises.
- Surface electromyography (sEMG) was used to record muscle activation (%MVIC) in the longissimus, multifidus, gluteus maximus, semitendinosus, and biceps femoris.
- Muscle activation was measured during maximal voluntary isometric contractions (MVICs) and during five repetitions at 50% of estimated one RM for each exercise, with randomized testing order.
Main Results:
- Shifting from gravity resistance (RDL) to redirected resistance (CP) significantly decreased activation in the longissimus, multifidus, biceps femoris, and semitendinosus.
- Transitioning from a closed-chain (RDL) to an open-chain (RH) exercise significantly increased activation in the gluteus maximus, biceps femoris, and semitendinosus.
- Specific percentage changes in muscle activation were noted for each exercise variation.
Conclusions:
- Alterations in the execution and resistance type of SLH exercises can significantly modify muscle activation in the lumbar and hip extensor musculature.
- Exercise selection for SLH movements should consider the desired muscle activation profile based on the exercise's biomechanical characteristics (e.g., open vs. closed chain, resistance type).
- These findings provide valuable insights for trainers and athletes to tailor resistance training programs for specific goals related to lumbar and hip extensor development.
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