Abstract
The present study examined the posterior chain muscle excitation in different deadlift variations. Ten competitive bodybuilders (training seniority of 10.6 ± 1.8 years) performed the Romanian (RD), Romanian standing on a step (step-RD), and stiff-leg deadlift (SD) with an 80% 1-RM. The excitation of the gluteus maximus, gluteus medius, biceps femoris, semitendinosus, erector spinae longissimus, and iliocostalis was assessed during both the ascending and descending phases. During the ascending phase, the RMS of the gluteus maximus was greater in the step-RD than in the RD (effect size (ES): 1.70, 0.55/2.84) and SD (ES: 1.18, 0.11/2.24). Moreover, a greater RMS was found in the SD than in the RD (ES: 0.99, 0.04/1.95). The RMS of the semitendinosus was greater in the step-RD than in the RD (ES: 0.82, 0.20/1.44) and SD (ES: 3.13, 1.67/4.59). Moreover, a greater RMS was found in the RD than in the SD (ES: 1.38, 0.29/2.48). The RMS of the longissimus was greater in the step-RD than in the RD (ES: 2.12, 0.89/3.34) and SD (ES: 3.28, 1.78/4.78). The descending phase had fewer differences between the exercises. No further differences between the exercises were found. The step-RD increased the overall excitation of the posterior chain muscles, possibly because of the greater range of movement and posterior muscle elongation during the anterior flexion. Moreover, the RD appeared to target the semitendinosus more than the SD, while the latter excited the gluteus maximus more.
Highlights
Resistance training is overall performed with the aim to increase muscle strength and induce structural adaptations [1,2]
Discussion the ascending phase highlighted that the gluteus maximus, semitendinosus, and spinaeThe longissimus were more excited in the step-Romanian deadlift (RD)
A current study investigated the excitation of the main gluteal, rear the thigh, and gluteus maximus was more excited in the stiff-leg deadlift (SD) than in the RD, while the semitendinosus was more excited in the RD than in the SD
Summary
Resistance training is overall performed with the aim to increase muscle strength and induce structural adaptations [1,2]. All deadlift variations strongly stimulate the targeted muscles, both the RD and SD are usually performed with the intent to enhance the stimuli to the posterior chain muscles [3]. This appears to derive from the lower role of the quadriceps, which are mainly involved in stabilizing the knees and much less involved in the dynamic lifting [4,5]. While the SD allows for a wide range of motion, this is limited when performing the RD To overcome this problem, many practitioners perform the RD standing on a step (step-RD) to increase the displacement of the barbell. We hypothesized that the step-RD would result in greater muscle excitation due to the greater range of movement
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