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Muscle activation in suspension training: a systematic review
Sports Biomechanics
Abstract
Suspension training is an adjunct to traditional strength and conditioning. The effect of added instability on muscle activation during traditional exercises is unclear and depends on the exercise and type of instability. The purpose of this review was to compare the activations of different muscles in suspension training exercises and their traditional counterparts. A search of the current literature was performed without language restrictions using the electronic databases PubMed (1969—12 January 2017), SPORTDiscus (1969—12 January 2017) and Scopus (1969—12 January 2017). The inclusion criteria were: (1) descriptive studies; (2) physically active participants; and (3) studies that analysed muscle activation using normalised electromyographic signals during different suspension training exercises. Eighteen studies met the inclusion criteria. For the push-up, inverted row, prone bridge and hamstring curl in suspension, the activation of upper-body and core muscles ranged between moderate (21–40% maximum voluntary isometric contraction (MVIC)) and very high (>60% MVIC). Muscle activation in these same muscle groups was greater with suspension exercises relative to comparable traditional exercises, except for the inverted row. Muscle activation in the upper extremity and core muscles varied greatly amongst studies.
... A suspension training device, such as commercial TRX ® , provides the opportunity to work with different loads and weight transfers, creating an unstable environment that challenges balance systems [29] and enhancing core and lower-limb muscles activation [30]. This training scenario may lead to improved different dimensions of balance. ...
... This training scenario may lead to improved different dimensions of balance. In addition, training with a suspension device requires coordinating the distribution of loads between the upper and lower body, which places a greater demand on the core musculature [31], which has been previously reported to improve muscle activation and strength of these muscles [8,30]. Those neuromuscular adaptations may serve as an explanation, particularly for dynamic balance outcomes, where the demands are more significant. ...
... These findings reinforce the idea that dynamic balance is a relevant element to functional performance [37], and benefits in one outcome are transferred to the other [38]. Moreover, as this test is strengthening-and resistance-demanding, improved muscle properties after suspension training reported in other studies may serve as well as an explanation [30]. In the literature, contradictory findings exist on the functional effects of suspension training. ...
Background and Objectives: While suspension training devices are increasingly gaining popularity, there is limited evidence on their effects on balance, and no comprehensive assessment has been conducted. This study aimed to evaluate the effects of a 9-session suspension training program on dynamic and static balance, stability, and functional performance. Materials and Methods: A total of forty-eight healthy adults, aged between 18 and 30, participated in a 9-session suspension training program. The program included exercises targeting upper and lower body muscles as well as core muscles. Balance was comprehensively assessed using various dynamic balance tests, including the Y Balance Test (YBT) as the primary outcome, single-leg Emery test, and sideways jumping test. Static balance was evaluated through the monopedal and bipedal Romberg tests. Changes from baseline were analyzed using a one-way ANOVA test. Results: Thirty-nine participants (mean age: 21.8 years) completed the intervention. The intervention resulted in significant improvements in YBT, jumping sideways, Emery, and 30s-SST scores (p < 0.001). Platform measures indicated enhanced monopedal stability (p < 0.001) but did not show a significant effect on bipedal stability (p > 0.05). Conclusions: Suspension training is a safe and feasible method for improving dynamic balance and functional performance in healthy, untrained young adults. However, it does not appear to significantly impact the ability to maintain a static posture while standing.
... In recent years, suspension exercises have become more popular than conventional exercises. Increased prime mover or core muscle activation is one of the most visible results of this exercise [1]. This may be considered a good strategy for both breaking up the monotony of conventional exercises and changing muscle activation on the basis of the training goals. ...
... This may be considered a good strategy for both breaking up the monotony of conventional exercises and changing muscle activation on the basis of the training goals. Many additional exercises, such as push-ups, inverted rows, prone bridges, and hamstring curls, can be performed [1,2]. ...
... The activation of prime movers and other muscle groups was reported to be much higher in suspension push-ups than in standard push-ups [1,3,4]. In addition, suspension exercises can be varied using devices such as that with a pulley [5]. ...
The purpose of this study was to assess the differences in muscle activation (EMG) and body weight distribution (%BW) between suspension (TRX™ push-up and TRX™ inverted row) and conventional exercises (bench press and lying barbell row) using different contraction types (isometric and isotonic) and position variations (feet on the ground [FG] and feet on suspension device [FD]). It was also used to determine the intensity of the force applied to the straps of the suspension device corresponding to one repetition maximum (1-RM). Twelve male athletes (ages—24.5±4.2 years (mean±standard deviation [SD]); Height—181.0±6.8 cm; body mass—83.08±6.81 kg) participated in this study. Two suspension devices were used, one for the FD variation and one for the FG variation pectoralis major (PM) and triceps brachii (TRI) activations were assessed during the TRX™ push-up and bench press exercises. Transversus trapezius (TRA) and biceps brachii (BB) activations were assessed during the TRX™ inverted row and lying barbell row exercises. The results showed significant differences between exercises (FG and FD variations of TRX™ push-up and bench press) in PM activities (isometric and isotonic) (p≤0.05). However, these differences were only observed during isometric TRI activation (p≤0.05). In the FG and FD variations of the TRX™ inverted row and lying barbell row exercises, there were only differences in the isometric contractions of the TRA and BB (p≤0.05). In the suspension device of push-ups and inverted row for the FD variations, 70.5% and 72.64% of 1-RM intensity were obtained, respectively. Similar responses to training intensities and muscle activations can be obtained in suspension exercises and conventional exercises. FD variations of suspension exercises can be more effective in terms of muscle activations than FG variations, and isotonic suspension exercises increase exercise intensity more than isometric suspension exercises.
... These devices require only one anchor point to be fixed, and allow the athlete to perform several exercises based on body weight [5]. Suspension training has been shown to increase muscle activation compared with the traditional equivalent in most muscle groups in different training tasks [6]. Beyond this increased global activation, core muscles seem to be the most activated under suspended conditions [6,7]. ...
... Suspension training has been shown to increase muscle activation compared with the traditional equivalent in most muscle groups in different training tasks [6]. Beyond this increased global activation, core muscles seem to be the most activated under suspended conditions [6,7]. In this vein, one of the most studied exercises in suspension training is the push-up, which creates a greater muscle activation in the triceps brachii, posterior deltoid, and core muscles [7]. ...
Citation: Huertas, P.; Buscà, B.; Arboix-Alió, J.; Miró, A.; Esquerrà, L.H.; Peña, J.; Vicens-Bordas, J.; Aguilera-Castells, J. Muscle Activity of Superimposed Vibration in Suspended Kneeling Rollout. Appl. Sci. 2025, 15, 1637. https://doi. Abstract: Training using instability devices is common; however, for highly trained athletes , a single device may not provide sufficient challenge. This study examines the effect of superimposed vibration in suspended kneeling rollout. Seventeen physically active participants performed the exercise with non-vibration, vibration at 25 Hz, and vibration at 40 Hz. Muscle activation of the pectoralis clavicularis, pectoralis sternalis, anterior deltoid, serratus anterior, infraspinatus, and latissimus dorsi was recorded during exercise, and the perception of effort was recorded after exercise (OMNI-Res scale). One-way repeated-measures analysis of variance (ANOVA) showed significant differences for the kneeling rollout (p < 0.05). Friedman's test showed significant differences in the OMNI-Res (p = 0.003). Pairwise comparison showed significant differences in the anterior deltoid (p = 0.004), latissimus dorsi (p < 0.001), infraspinatus (p = 0.001), and global activity (p < 0.001) between the 25 Hz and non-vibration conditions. It also showed significant differences between the 40 Hz and non-vibration conditions for pectoralis sternalis (p = 0.021), anterior deltoid (p = 0.005), latissimus dorsi (p < 0.001), infraspinatus (p = 0.027), and global activity (p < 0.001). The post hoc Conover pairwise comparison showed significant differences in the OMNI-Res only between the non-vibration and vibration at 40 Hz conditions (p = 0.011). Superimposed vibration increases the muscle activation of the upper limbs when performing the suspended kneeling rollout.
... This creates greater instability and, consequently, more muscle recruitment [7]. This method increases muscle activation compared with trunk stability exercises on stable surfaces [8]. Its difficulty depends on the amount of instability caused by the device and the patient's body position [8,9]. ...
... This method increases muscle activation compared with trunk stability exercises on stable surfaces [8]. Its difficulty depends on the amount of instability caused by the device and the patient's body position [8,9]. ST involves multi-joint and multi-planar movements, enhancing the nervous system's ability to coordinate movements, as well as contributing to building strong motor patterns, and improving stability and functionality [10]. ...
The aim of this study is to compare the effects of two suspension training (ST) protocols on pain and musculoskeletal function in women with chronic low back pain (CLBP). The study will be randomized, controlled, blinded clinical trial. Women aged 18–60 years who present CLBP will be selected. They will be randomized into three groups: STG1, which will carry out the program with difficulty progression in the exercises; STG2, in which the progression will be made by increasing the number of sets; and control group. STG1 and STG2 will perform the training two-times a week for 60 min for 12 weeks. It is expected that ST will effectively reduce pain and improve functionality in CLBP and that the best protocol will be verified.
Clinical Trial Registration: RBR-10rv3fqt
... Training on an unstable surface significantly promotes the trunk control by activating trunk muscle groups, stimulating nerve roots and evoking proprioceptive stimulation [15]. Existing researches have documented that SET induces more significant activation of trunk muscle groups compared to conventional trunk training [16]. In addition, a range of closed kinetic chain exercises in SET are effective in developing the trunk muscle strength and endurance and improving the joint movement stability, which are essential for walking recovery after stroke [17,18]. ...
... The results showed homogeneous after removing the study of Yan HR et al [45] (P < 0.0001, I 2 = 33%), which could be explained by the differences in SET frequency and duration. In accordance with the present results, previous studies have demonstrated that SET is able to develop and enhance muscle activation and improve the muscle strength by emphasizing multiplanar movements [16]. Ample evidence has demonstrated the close correlations between muscle strength of lower limbs and functional performance, including standing performance, stair climbing, walking endurance, locomotion and gait [68,69], suggesting that the increased lower limbs muscle strength directly results in improvements of walking quality and function. ...
Walking impairment is a common consequence of stroke, resulting in long-term disability. Trunk muscle strength has been proven to be associated with post-stroke walking performance. As a type of trunk training, sling exercise therapy (SET) has been widely used to improve the trunk function in stroke patients. The purpose of this systematic review was to investigate the efficacy of SET on post-stroke walking impairment. Seven databases were systematically searched for eligible studies from their inception to 1 August 2021. Review Manager 5.3 software was used for this meta-analysis. The overall quality of included studies was evaluated by the physiotherapy evidence database scale. Twenty-five randomized controlled trials involving 1504 patients were included (23 in China and two in South Korea). In summary, SET more effectively improved the walking ability of post-stroke patients than conventional physical therapy or trunk training. The pooled analysis demonstrated that SET had positive effects on the 10 m maximum walking speed, integrated electromyography value of rectus femoris, biceps femoris and gastrocnemius, functional ambulation category, timed up and go test, and step length. At least in East Asia, our findings support SET to manage the post-stroke walking impairment.
... A new method available to increase muscle activation is suspension training. This type of training uses the principles of body weight and strength boosting to improve motor unit recruitment [63]. The most applied suspension device is the TRX Home Suspension Training Kit (Fitness Anywhere LLC, San Francisco, CA, USA). ...
... Furthermore, the first author (M.M.), jointly with the second (J.L.C.) and third (J.R.G.), rejected the studies linked to the instability according to the exclusion criteria through a full-text reading (n = 55); (3) Eligibility: the first (M.M.), second (J.L.C.) and third author (J.R.G.) eliminated full-text studies from the selection process by the eligibility criteria (n = 45); (4) Inclusion: the remaining studies (n = 8) based on the relationship between the execution of the exercises in a stable condition and their execution in an unstable condition were finallyconsidered. An additional article was identified from the reference lists of included papers and review articles already published[24,63,76,77]. ...
Research in instability has focused on the analysis of muscle activation. The aim of this systematic review was to analyse the effects of unstable devices on speed, strength and muscle power measurements administered in the form of controlled trials to healthy individuals in adulthood. A computerized systematic literature search was performed through electronic databases. According to the criteria for preparing systematic reviews PRISMA, nine studies met the inclusion criteria. The quality of the selected studies was evaluated using STROBE. The average score was 14.3 points, and the highest scores were located in ‘Introduction’ (100%) and ‘Discussion’ (80%). There is great heterogeneity in terms of performance variables. However, instability seems to affect these variables negatively. The strength variable was affected to a greater degree, but with intensities near to the 1RM, no differences are observed. As for power, a greater number of repetitions seems to benefit the production of this variable in instability in the upper limb. Instability, in comparison to a stable condition, decreases the parameters of strength, power, and muscular speed in adults. The differences shown are quite significant in most situations although slight decreases can be seen in certain situations.
... In this activity the intensity of the exercise can be var- ied depending on the position of the body and the effects of grav- ity, with body weight acting as resistance. Suspension training can be individually adapted for each older adult according to its pre- condition, demands and preference [14], and it has been shown to have beneficial effects on muscle activation and balance [2,7]. To the best of our knowledge, this is the first randomized controlled trial to use HIIT with suspension training exercises in older adults. ...
... Most of the studies on suspension training have focused on mus- cle activation [20,37]. In this respect, a recent systematic review concluded that suspension training increases muscle activation compared with traditional exercises, except for inverted row exer- cises, where no differences were observed for certain muscles such as biceps brachii, posterior deltoid and middle trapezius [2]. Hand- grip strength has been strongly linked to lower limb muscle power, torsion and extension of the knee, and the transverse muscles of the calf [36]. ...
This study aimed to evaluate the effects of a 12-week high-intensity interval exercise (HIIT) training program involving suspension exercises (TRX) on the muscle strength, body composition, gait speed, and quality of life of older adults. A total of 82 older adults were randomly assigned to 3 groups: a HIIT group (n=28), a continuous intensity training group (MIIT group, n=27), or a control group (CG, n=27). Compared to MIIT and CG, participants of the HIIT group showed significant post-intervention improvements in BMI (p=.002 and p<.001, respectively) and gait speed (p<.001 for both). Handgrip strength increase was also observed after HIIT (p=.002), but no differences were observed with MIIT and CG. Compared with MIIT and control groups, HIIT showed improvements in the SF-36 domains: general health (p<.001 for both) health changes (p<.001 for both), vitality (p=.002 and p=.001 respectively) and physical functioning (p=.036 and p<.001 respectively). Our results suggest that a HIIT training program with TRX have benefits in BMI, handgrip strength, gait speed, and quality of life in older adults.
... Instability resistance training employs unstable conditions to enhance exercise performance (Panza et al., 2014). This approach often involves performing exercises on unstable surfaces such as balls (Elfateh, 2016) and wobble boards (Clark & Burden, 2005) or using unstable devices and dynamic loads such as elastic bands (Dunnick et al., 2015), water-filled tubes (Glass & Albert, 2018), and suspended chains (Aguilera-Castells et al., 2020). It has been demonstrated that instability resistance training can provide a more intense stimulus for the neuromuscular system (Behm & Anderson, 2006) and ensure high muscle activation with less force or torque on joints under moderate instability (Behm & Colado Sanchez, 2013). ...
This study aimed to investigate the effects of an 8‐week lat pull‐down resistance training program with joint instability on pull‐up performance in male college students. Thirty‐four healthy recreationally active male college students were randomly assigned to either the joint instability resistance training (IRT) or traditional resistance training (TRT) group. Participants of the TRT and IRT groups performed lat pull‐down training on stable and joint instability conditions for 8 weeks, respectively. Pull‐up endurance (number of repetitions), anthropometry, lat pull‐down maximal voluntary isometric contraction (MVIC) peak force, and movement stability of performing unstable lat pull‐down were tested before and after the 8‐week training. Surface electromyography of biceps brachii (BB), triceps brachii (TB), brachioradialis (BR), anterior deltoid (AD), middle deltoid (MD), posterior deltoid (PD), pectoralis major (PM), and latissimus dorsi (LD) muscles were recorded during the pull‐up endurance test. The level of significance is set at p ≤ 0.05. The results demonstrated that the pull‐up endurance and lat pull‐down MVIC peak force of both IRT and TRT groups were significantly enhanced after 8‐week training compared to the pre‐training test. Notably, the number of pull‐up repetitions of the IRT group was 45.5% higher than the TRT group. These findings suggest that lat pull‐down training performed with joint instability may lead to greater improvements in pull‐up endurance compared to the stable condition, possibly attributed to enhanced muscle contraction efficiency as indicated by decreased antagonist coactivation activity.
... These studies have compared the effect of TST versus RT programs in older adults and the results showed similar muscle mass, strength, and functional performance among these two exercises [52]. On the other hand, it has been demonstrated that core muscles are activated more in TST exercises in comparison to similar RT exercises on the ground and TST had a significant increase in activation of at least one muscle group [53]. Considering the mentioned benefits of TST on skeletal muscle and functional performance, and the fact that it can be done in a small space like a home with affordable equipment, make it an ideal home-based training program, especially for older adults. ...
Background
Sarcopenia is an age-related progressive loss of muscle mass and strength that can be modulated by resistance training. This study aimed to investigate the effects of TRX Suspension Training (TST) on serum levels of neuromuscular and growth factors and functional indices in elderly men with sarcopenia, an age-related condition characterized by progressive muscle mass and strength loss.
Methods
Nineteen sarcopenic elderly men (age = 74.87 ± 4.58 years) were randomly assigned into two groups, the TST group (n = 10) and the control group (n = 9). Serum concentrations of regulatory muscle markers, anthropometric and body composition indices, and functional tests were evaluated at baseline and after 8 weeks. The training protocol consisted of eight weeks of TRX exercises, with three weekly sessions.
Results
After 8 weeks of training, growth factors such as Follistatin (FST) (P = 0.001), 22 kDa C-terminal agrin fragment (CAF) (P = 0.031), and growth differentiation factor 15 (GDF15) (P = 0.049) increased significantly in the training group in comparison to the control group and Myostatin (MSTN) (P = 0.002) had a significant decrease. However, there was no significant difference in ASMM/m2 (P = 0.527), SMM/m2 (P = 0.621), or Body fat mass (P = 0.433) within or between groups. In addition, the TRX Suspension Training had a significant effect on the functional tests and improved gait speed (P = 0.037), chair stand (P = 0.016), and TUG (P = 0.016) as well as Handgrip strength (P = 0.035).
Conclusion
Our findings highlight the efficacy of TRX Suspension Training in enhancing the serum levels of muscle growth factors and functional capacities among elderly individuals with sarcopenia. Therefore, considering the ongoing COVID-19 pandemic, this protocol can prove beneficial for this demographic group.
Trial registry
Iranian Registry of Clinical Trials identifier: IRCT20230727058944N1, prospectively registered 20-09-2023, https://en.irct.ir/trial/71635
... Although previous research has demonstrated the benefits of resistance training in an unstable condition for trunk stability, the limb musculature's responses to such unstable training are still a matter of discussion [17][18][19][20][21][22][23][24][25]. The analysis of the exercises executed in instability has been carried out through muscular activation [26][27][28][29][30][31][32][33] and very few studies have looked at in-depth performance variables, such as power or speed [20,24,25,34]. It has been observed that performing exercises in unstable conditions meant a significant increase in the activation of the central musculature [35] and further improvements in activation comparing unstable push-ups with standard push-ups [36]. ...
(I) Training in unstable conditions, with different elements, platforms, or situations, has been used because there is a significant increase in muscle activation, balance, proprioception, and even sports performance. However, it is not known how the devices used are classified according to performance variables, nor the differences according to instability experience. (II) This study aims to analyze the differences in power and speed in push-ups with different situations of instability in trained and untrained male subjects. Power and speed in push-up exercises were analyzed in26 untrained and 25 trained participants in 6 different situations (one stable and five unstable)(1) stable (PS), (2) monopodal (PM), (3) rings (PR), (4) TRX®(PT), (5) hands-on Bosu®(PH) (6) feet on Bosu®(PF). The variables were analyzed using a linear position transducer. (III) The best data were evidenced with PS, followed by PR, PM, PT, PH and PF. The trained subjects obtained better results in all the conditions analyzed in mean and maximum power and speed values (p< 0.001). The decrease in these variables was significantly greater in the untrained subjects than in the trained subjects in the PR situation (8% and 18% respectively). In PF there were differences between groups(p< 0.001), reaching between 32–46% in all variables. The difference between the two groups was notable, varying between 12–58%. (IV) The results showed a negative and progressive influence of instability on power and speed in push-ups. This suggests that instability should be adapted to the subject’s experience and is not advisable in untrained subjects who wish to improve power.
... The push-up and its variants were investigated by techniques that involved surface electromyography (EMG) [12,13]. Previous studies have studied the impacts of various variations of push-ups separately, such as different medial-lateral, superior-inferior, rotational positions, and executing push-ups on various surfaces [13,14]. Despite the many excellent studies, there is no evidence of a relationship between various palm positions. ...
The goal of the present article is to compare neuromuscular activation patterns among medial-lateral, superior-inferior, and rotational positions of palms for 14 selective muscles during the push-up exercise. Muscle activity and kinematics information of fifteen males (68.35 ± 7.18 kg, 175 ± 3.40 cm, 24.50 ± 7.50 years) were recorded by Myon Electromyographic (EMG) system and Vicon motion capture, respectively. EMG activity in the anterior deltoid, middle deltoid, posterior deltoid, infraspinatus, upper pectoralis major, middle pectoralis major, lower pectoralis major, latissimus dorsi, triceps lateral, triceps medial, biceps brachii, upper trapezius, middle trapezius, and lower trapezius was measured. According to the results, the narrow position of palms increased the infraspinatus, upper pectoralis major, triceps brachii (lateral and medial head), middle trapezius, and lower trapezius muscles, while the wide position of palms enhanced the lower pectoralis major muscle. Superior positions of palms enhanced the upper trapezius, while the inferior positions of palms increased the anterior deltoid, posterior deltoid, infraspinatus, biceps brachii, middle trapezius, lower trapezius, and pectoralis major (lower, middle, and upper) muscles. Internal positions of the palms increased all pectoralis major muscles (lower, middle, and upper), while external positions (lower, middle, and upper) enhanced the middle deltoid, latissimus dorsi, biceps brachii, middle trapezius, and lower trapezius muscles. The information about muscle activation during various types of push-ups can potentially help athletes, coaches, personal trainers, and clinicians to apply modified push-up exercises to make new systematic and useful exercise plans.
... Furthermore, the benefits on performance after S-RT might involve greater activation of core muscles. In this sense, results from a recent systematic review showed higher activation of core muscles for S-RT compared to weight resistance training in the push-up, inverted row, prone bridge, and hamstring curl exercises (Aguilera-Castells et al., 2020). Other studies have also shown that S-RT might be an efficient strategy to improve body composition, sleep quality and fatigue tolerance in both men and women (Campa et al., 2018(Campa et al., , 2021Chen et al., 2018;Vikberg et al., 2019;Jiménez-García et al., 2021;Hayes et al., 2022). ...
The loss of muscle mass and strength in elderly population (especially after the age of 65–70) represents a public health problem. Due to the high prevalence of frailty in older adults, cardiovascular or low-intensity exercise is implemented as first choice option. Although beneficial these training schemes are not as effective as strength-based resistance training for increasing muscle strength and hypertrophy. In fact, when performed progressively and under professional supervision, strength-based training has been proposed as an important and valid methodology to reduce sarcopenia-related problems. In this mini-review, we not only summarize the benefits of weight resistance training but also highlight practical recommendations and other non-conventional methods (e.g., suspension training) as part of an integral anti-sarcopenia strategy. Future directions including cluster set configurations and high-speed resistance training are also outlined.
... Similar to our findings, some studies observed improvement of muscle activation level after suspension [22,24] and core stability exercises [34]. Also, Aguilera-Castells et al. (2020) in a systematic review study of 18 studies, reported a very different core muscle activation ranging from moderate to high range [35]. Another finding showed that suspension exercises significantly increased MVIC of RA (37.20%), ...
Information about comparing the effectiveness of exercise methods on management of disk herniation is limited. The aim of this study was to compare the effect of two programs of suspension and core stability exercises on some electromyography (EMG) coordinates, pain and range of motion of patients with disk herniation. Thirty-two men with disk herniation participated in this clinical trial study which was randomly divided into three groups of suspension exercises (n: 12, age: 34.25 ± 8.81, BMI: 24.01 ± 2.7), core stability exercises (n: 10, age: 35 ± 10.3, BMI: 25 ± 2.27) and control (n: 10, age: 34.4 ± 6.67, BMI: 23.76 ± 1.45). Electrical activity of rectus abdominis, internal and external oblique and erector spinae muscles was masured by superficial EMG, back pain by McGill Pain Questionnaire and range of motion by Modified Schober test, one day before and immediately after of intervention period. The experimental groups performed an 8-week training period while the control group was only followed up. Data were analyzed using paired sample t test and analysis of covariance test and statistical significance was set at 0.05. Suspension group showed significant improvement in EMG of rectus abdominis, internal and external oblique muscles (respectively, p = 0.030, p = 0.017, p = 0.022) and pain (p = 0.001) compared to core stability group; but there was no significant difference between two groups in EMG of erector spinae muscle and range of motion. Changes in both training groups were significant in all variables compared to control groups (p ˂ 0.05). Our findings showed that although both exercises were effective in patients with lumbar disk herniation, but the effectiveness of suspension exercises in increasing muscle activation and reducing pain was more pronounced than core stability exercises.
Iranian Registry of Clinical Trials (IRCT): IRCT20191016045136N1.
... During suspension training, the participant usually suspends from the handles of the straps by either their hands or feet, while the non-suspended pair of extremities is in contact with the ground [20]. A recent systematic review has found that previous studies of suspension training exercises primarily focus on dynamic exercises (such as push-ups, inverted row, and hamstring curl) and static exercises (such as prone bridge) [21]. Most of the studies only focus on the core muscle activities during supine bridge exercises [22] or prone bridge-related exercises [2,11,15,23,24], but a direct comparison between supine and prone bridges with and without the use of a suspension system is still lacking. ...
This study aimed to compare the neuromuscular activation of selected core musculature in supine and prone bridge exercises under stable versus suspended conditions. Forty-three healthy male participants were recruited to measure the electromyographic activities of the rectus abdominis (RA), lumbar multifidus (LM), thoracic erector spinae (TES), rectus femoris (RF), gluteus maximus (GM), and biceps femoris (BF) during supine and prone bridge exercises under six conditions: control, both arms and feet on the floor (Pronecon and Supinecon); arms on the floor and feet on the suspension system (Prone-Feetsuspension and Supine-Feetsuspension); and arms on the suspension system and feet on the floor (Prone-Armsuspension and Supine-Armsuspension). Prone-Armsuspension yielded significantly higher activities in the RA, RF, TES, and LM than Prone-Feetsuspension (p < 0.01) and Pronecon (p < 0.001). Moreover, Supine-Feetsuspension elicited significantly higher activities in the RA, RF, TES, LM, and BF than Supine-Armsuspension (p < 0.01) and Supinecon (p < 0.001). Furthermore, Supine-Feetsuspension elicited significantly higher activities in the RF, TES, and BF than Supinecon (p < 0.01). Therefore, if the RA and/or RF were the target training muscles, then Prone-Armsuspension was recommended. However, if the TES, LM, and/or BF were the target training muscles, then Supine-Feetsuspension was recommended.
... Research with a high-level of scientific evidence shows that muscle activation using suspended exercises is higher to comparable traditional resistance exercises. 48 Some work oriented to maintain the range of motion can be included in the workouts of home-confined team sport athletes. To be effective, the training plans should include major muscle groups (prime mover of relevant kinetic chains) and at least two or three specific sessions per week, with static and dynamic exercises. ...
The COVID-19 pandemic has affected many sectors of our global society since its detection in Wuhan in December 2019, and team sports have been no stranger to this reality. This special article presents a review of the literature exposing the dangers for athletes of this virus, reporting the effects of the pandemic on competitive sport, and making evidence-based recommendations to avoid the consequences of detraining in confined athletes. Furthermore, we present the results of a survey with 361 answers computed from coaches and different staff members from 26 different countries, representing the activity of more than 4500 athletes from all over the world. The aim was to know more teams’ activity during this cessation period. Finally, the article outlines recommendations based on the answers to help teams if a second outbreak of the virus forces massive confinements again, guiding a safe return to sport at any competitive level.
... However, these gains are within the measurement error (CV 4.92%) and, therefore, caution should be taken when interpreting these results. It has been suggested that ST promotes greater functional performance improvements than TRT due to a more unstable state (Aguilera-Castells et al. 2018;Angleri et al. 2020). However, it is possible that individuals allocated to the instability condition (i.e., ST) quickly adapt to the new task even in the initial stages of training due to the high levels of neural adaptation in these stages (Del Vecchio et al. 2019;Lahouti et al. 2019). ...
PurposeWe compared the effects of suspension training (ST) with traditional resistance training (TRT) on muscle mass, strength and functional performance in older adults.Methods
Forty-two untrained older adults were randomized in TRT, ST (both performed 3 sets of whole body exercises to muscle failure) or control group (CON). Muscle thickness (MT) of biceps brachii (MTBB) and vastus lateralis (MTVL), maximal dynamic strength test (1RM) for biceps curl (1RMBC) and leg extension exercises (1RMLE), and functional performance tests (chair stand [CS], timed up and go [TUG] and maximal gait speed [MGS]) were performed before and after 12 weeks of training.ResultsMTBB increased significantly and similarly for all training groups (TRT 23.35%; ST 21.56%). MTVL increased significantly and similarly for all training groups (TRT 13.03%; ST 14.07%). 1RMBC increased significantly and similarly for all training groups (TRT 16.06%; ST 14.33%). 1RMLE increased significantly and similarly for all training groups (TRT 14.89%; ST 18.06%). MGS increased significantly and similarly for all groups (TRT 6.26%; ST 5.99%; CON 2.87%). CS decreased significantly and similarly for all training groups (TRT − 20.80%; ST − 15.73%). TUG decreased significantly and similarly for all training groups (TRT − 8.66%; ST − 9.16%).Conclusion
Suspension training (ST) promotes similar muscle mass, strength and functional performance improvements compared to TRT in older adults.
... Suspension training (SPT) has been incorporated in the past but has recently become more popular in traditional resistance training (TRT) (1). Specifically, SPT using body mass (e.g., Total-Body Resistance Exercise [TRX]) incorporates 2 straps with handles anchored to a single, typically vertical, anchor point. ...
Miller, WM, Barnes, JT, Sofo, SS, and Wagganer, JD. Comparison of myoelectric activity during a suspension-based and traditional split squat. J Strength Cond Res XX(X): 000-000, 2019-Over several decades, traditional resistance training has incorporated body-mass suspension training (SPT), for example, Total-Body Resistance Exercise (TRX); however, very little research has been completed investigating the effects of lower body SPT. Therefore, the purpose of this study was to assess sex differences in myoelectric activity via electromyography while performing a stable (i.e., bench) traditional split squat (TSS) compared with suspension body-mass split squat (TRXSS). Nineteen recreationally active individuals (mean ± SD = men: n = 9; 21.4 ± 2.1 years; 177.2 ± 9.0 cm; 84.2 ± 8.8 kg; women: n = 10; 21.5 ± 1.6 years; 160.7 ± 8.5 cm; 59.1 ± 7.9 kg) participated in this investigation. Subjects performed 3 training sessions, 1 familiarization and 2 (one for each variation) split squat. The TRXSS was performed by placing the rear foot within the foot cradle of the strap, while the TSS required placement of the rear foot on a stable bench (40.64 cm). The TRXSS resulted in higher peak and average myoelectric activity overall, as well as greater gluteus maximus myoelectric activity. No gender or rectus femoris myoelectric activity differences were found. The increased myoelectric activity of the gluteus maximus during the TRXSS was most likely due to increased medial/lateral stabilization demands on the suspended leg. These findings provide insight into TRX as a useful exercise modality for recreationally active or rehabilitative purposes.
The aim of this study was to investigate the effects of conventional and suspension strength training on selected motoric skills in individuals who exercise regularly. A total of 30 men with a mean age of 36.53 years participated in the study voluntarily. The participants were divided into two groups as traditional strength group (TSG, n=15) and suspension strength group (SSG, n=15). Height, body weight, body mass, push-up, sit-up, plank, CMJ, y-balance and 1TM strength tests were performed before and after two different 8-week strength training programmes. The data were analysed using SPSS 26 package programme. After the normality assumption test, since the data showed normal distribution, Paired Samples T Test was used in the comparison of two dependent groups. As a result of the analyses, a statistically significant difference was found in BMI, push-ups, sit-ups, CMJ, bench press and squat 1TM values (p>0.05). A statistically significant difference was found in BMI, push-ups, sit-ups, plank, balance right and left foot, bench press and squat 1RM values (p>0,05). In the posttest comparison between the groups, a significant difference was observed only in the plank test (p>0.05). As a result of the study, it was determined that strength exercises (push-ups, squats, and sit-ups) applied on non-fixed surfaces showed more improvement than traditional strength training, although not statistically significant. In plank performance, there was an improvement in favour of the SKG group.
The use of modern technology has allowed athletes to train to the best of their ability and prepare for the competition. Volleyball is a discipline in which speed (velocity) and accuracy play a key role. The present study aims to investigate force control by the inventive device. In this semi-experimental research, 31 volleyball players males were randomly assigned to the traditional training group (n=11), 3ISO device group (n=11), and control group (n=9). One-repetition maximum of biceps brachii, an isometric maximum strength test in four angles, and a force control were tested at baseline and 8 weeks later at the study completion. Right, and left-hand force control improved from baseline to post-intervention by training with 3ISO device (P=0.0001), furthermore, these changes were not significant in the control and the traditional training groups. Finally, the results of this study revealed that the force control produced by 3ISO device is better than the traditional training, which leads to more precise and controlled movements in athletes.
Context:
Suspension training devices are becoming increasingly popular. Most studies analyzed the effectiveness according to diverse measures in patients with or without conditions at any age. The characteristics of suspension training are very specific and can increase instability and; therefore, enhance balance. The goal was to determine the effects of suspension training on balance by comparing it with instability training.
Design:
Two-arm, randomized trial.
Methods:
44 young adults, aged 22.4 years old, with no musculoskeletal condition, took part. There were 2 interventions, suspension and instability training, designed with 12 sessions in 4 weeks. The primary outcome was the Y-Balance test. Other balance outcomes were the Emery and jumping sideways tests, and platform measures while standing.
Results:
Suspension and instability training were effective in enhancing balance in terms of the primary outcome, the Y-Balance test, with no between-group differences. Instability training enhanced the Emery test over suspension training (P = .018), but the latter was more effective in the jumping sideways test (P = .003). Neither of the training improved static balance measures.
Conclusions:
Training with suspension devices is effective in enhancing dynamic balance, with similar improvements to instability training. Importantly, the magnitude of change and the frequency of responders to intervention in terms of motor coordination and keeping balance in unstable conditions appear to be sensitive to the type of training.
El objetivo del presente trabajo fue conocer qué prácticas emplean los entrenadores y los preparadores físicos de los deportes de equipo para el entrenamiento de fuerza. El entrenamiento de fuerza en estos deportes tiene como objetivos principales mejorar el rendimiento y prevenir lesiones. En el siguiente trabajo se llevó a cabo una revisión narrativa de los diferentes trabajos que han explorado las prácticas de fuerza en los deportes de equipo. Los datos muestran que, los preparadores físicos, emplean evaluaciones para medir la condición física, incluyendo la composición corporal, fuerza muscular y potencia. Asimismo, los métodos de evaluación incluyen pruebas de fuerza dinámica máxima, potencia máxima propulsiva, fuerza reactiva y valoraciones funcionales de movimiento. Además, los métodos de entrenamiento de fuerza incluyen resistencia variable, entrenamiento balístico, pliometría, entrenamiento complejo, levantamientos olímpicos, resistencia neumática y sobrecarga excéntrica. En relación con estos, las variables de la sesión de entrenamiento, como frecuencia, volumen, series y repeticiones, varían según la etapa de la temporada. De igual forma, se mencionan varios ejercicios fundamentales para miembros inferiores y superiores, así como métodos de monitorización y evaluación de fuerza excéntrica y perfiles de fuerza-velocidad-potencia. En resumen, la elaboración minuciosa de un plan de entrenamiento de fuerza que considere diversos aspectos, como métodos, ejercicios, frecuencia, series y variables monitorizadas, resulta fundamental para optimizar el rendimiento físico de los atletas. Sin embargo, se observan disparidades entre naciones y disciplinas deportivas en lo que respecta a las prácticas recomendadas, subrayando la importancia de una mayor difusión de conocimientos y evidencia científica.
Palabras clave: revisión narrativa; preparación física; planificación del entrenamiento; deporte profesional.
Abstract. The aim of this study was to determine the practices used by coaches and strength and conditioning professionals in team sports for strength training. The primary goals of strength training in these sports are to improve performance and prevent injuries. In the following work, a narrative review of the different works that have explored strength training practices in team sports was carried out. The findings reveal that strength and conditioning professionals employ assessments to measure physical fitness, including body composition, muscular strength, and power. Evaluation methods include maximal dynamic strength tests, maximal propulsive power, reactive strength, and functional movement assessments. Additionally, strength training methods encompass variable resistance, ballistic training, plyometrics, complex training, Olympic lifts, pneumatic resistance, and eccentric overload. Regarding training sessions, variables such as frequency, volume, sets, and repetitions vary according to the stage of the season. Furthermore, fundamental exercises for lower and upper limbs are mentioned, along with monitoring methods and assessment of eccentric strength and strength-velocity-power profiles. In conclusion, the careful development of a strength training plan, taking into account various aspects such as methods, exercises, frequency, sets and monitored variables, is crucial for optimising the physical performance of athletes. However, there are differences between countries and sports in terms of recommended practices. This highlights the need for greater dissemination of knowledge and scientific evidence.
Keywords: narrative review; physical preparation; training planning; professional sport
Suspension training reportedly enhances core musculature co-contraction. This study investigated whether the use of a suspension trainer increases core musculature co-activation during exercises vs. its floor counterpart. Participants were 25 healthy volunteers (16 men, 9 women; age: 27.24 ± 4.02 years). Wireless electromyography electrodes were placed bilaterally at the rectus abdominis (RA), erector spinae (ES), and abdominal obliques (OB). Test order (push-up, bridge, and prone plank) was randomized (exercise and condition) with a 3-min rest period between tests. Co-contraction ratios between muscle groups were estimated by root mean square. Ratios (RA/ES, RA/OB, ES/OB) were analyzed using paired t-tests (P ≤ 0.05). For all floor exercises, co-contraction of core musculature was significantly higher than suspension trainer. During suspension training, perturbations due to increased agonist activation without similar increases in antagonists may be too intense for untrained or injured individuals. Individuals lacking muscle control to recruit muscles concurrently may benefit from mastering traditional floor exercises to promote joint stiffness and stability before suspension trainer exercises.
Introducción. La vacunación contra la COVID-19 ha suscitado una serie de interrogantes relacionados con la duración de la inmunidad, la efectividad de las vacunas y la relación de la seroconversión de los pacientes inmunizados con los resultados clínicos.Objetivo. Evaluar la efectividad de la vacuna de Sinovac contra la COVID-19 en términos de seroconversión y de seguimiento clínico en mayores de 70 años.Materiales y métodos. Se hizo un estudio de cohorte en 411 pacientes mayores de 70 años vacunados con Sinovac, en quienes se evaluaron los anticuerpos a los 28 días de finalizar el esquema. Además, se les siguió haciendo seguimiento clínico de variables como las reacciones adversas, las infecciones por COVID-19 posteriores a la vacunación y las hospitalizaciones o defunciones.Resultados. Inicialmente se validó la prueba de Elisa usando sueros de control. El síntoma más frecuentemente asociado con la vacunación fue el dolor en el sitio de la inyección. La positividad de anticuerpos en el grupo general fue de 88,8 %, con una mejor respuesta en mujeres. Se evidenció una muy baja incidencia de infección por COVID-19 después de haber recibido las dos dosis de la vacuna (2,19 %). Ningún paciente ha estado hospitalizado o ha fallecido por alguna causa asociada con la COVID-19.Conclusiones. Los pacientes desarrollaron Ab neutralizantes en 84 a 92 % de los casos. Cabe anotar que los estudios de inmunogenicidad de la Sinovac reportan entre 50 y 90 % de Ab dependiendo de factores como el sexo, la edad, la respuesta inmunitaria o las condiciones específicas del paciente
Introduction: It is known that the total-body resistance exercise (TRX)
is a new training method to improve muscle strength and muscle mass,
but the impact of TRX training on the hormones involved in regulating
muscle mass remains unknown. Therefore, the purpose of this study was
to determine the effects of one period of TRX training on serum
concentration of myostatin and follistatin in inactive women.
Materials and methods: In an experimental study with pre- and posttest
design, 27 inactive women aged 20 to 40 years were randomly
divided into two groups of control (n=12) and TRX (n=15). The TRX
group performed for eight weeks and three sessions a week on selected
TRX trainings, which included 6 main movements for 60 minutes. Blood
samples were collected at baseline and 48 hours after the last exercise
session and serum concentration of myostatin and follistatin was
measure. Independent sample t-test and paired sample t-test was used for
analyzing data.
Results: The results showed that TRX training resulted in a significant
reduction in serum myostatin (TRX: 42.53 ± 8.64 pg/ml versus control:
52.77 ± 12.90 pg/ml) when compared to the control group (P= 0.021).
Also, TRX training resulted in a significant increase in serum follistatin
(TRX: 1865.93 ± 209.78 pg/ml versus control: 1651.41 ± 164.92 pg/ml)
when compared to the control group (P= 0.008).
Conclusion: According to the present findings, it seems that one period
of TRX training may be result in decrease of myostatin and increase of
follistatin hormones in inactive women.
Background:
The purpose of this study was to determine the effects of suspension training on functional movement and body composition, and to compare the effectiveness of home-based training to supervised training.
Methods:
Seventeen healthy subjects (8 male, 9 female, age=21.8±3.4 y) with no recent history of resistance training were randomly assigned to a home- based or supervised training group. Subjects performed an 8-week suspension training program consisting of 10 exercises targeting major muscle groups, twice per week for the duration of the study. Pre- and post-intervention testing included body composition using air displacement plethysmography, and a Functional Movement Screen (FMS) to measure functional movement abilities.
Results:
The 8-week training program, significantly improved total FMS scores across the whole sample of subjects (Pre=16.4; Post=17.5; p=0.004), with no differences in improvements between groups. When compared separately, only the supervised group significantly improved FMS scores. There was also a significant increase in lean mass across the total sample of subjects (Pre=52.4 kg; Post=53.3 kg; p=0.03) with no differences between groups. But when compared independently, neither group exhibited a significant increase in lean mass.
Conclusions:
When completed as a whole body exercise program over an 8-week period, suspension training can improve functional ability and increase lean mass in both a supervised and a home-based setting.
Considerando que o treinamento suspenso (TRX® ST) remete à ideia de um treinamento completo, trabalhando o corpo como uma unidade, acredita-se que sua prática pode trazer grandes benefícios. Nessa perspectiva, objetivou-se identificar o efeito do treinamento suspenso TRX® ST sobre a funcionalidade, a postura estática da coluna vertebral e as dores corporais em geral em uma mulher idosa, a qual foi submetida à avaliação (1) da funcionalidade por meio do protocolo proposto pelo Senior Fitness Test (SFT); (2) das dores corporais utilizando-se o instrumento Informações sobre Dor nas Costas (IDC); e (3) da postura estática da coluna vertebral utilizando o Flexicurva antes do início do treinamento (1ª avaliação) e após a última sessão do treinamento (2ª avaliação). O treinamento suspenso (TRX® ST), composto de exercícios para força e flexibilidade, foi realizado durante 12 semanas, sendo cada semana composta de duas sessões, com duração de até 50 minutos cada. A participante apresentou: (1) melhora da funcionalidade (aumentando de 12 para 19 o número de repetições de sentar e levantar; diminuindo de 5,9s para 4,5s o tempo de sentar e caminhar; e diminuindo de 6cm para 0cm o resultado de sentar e alcançar, no STF), exceto nos membros superiores; (2) diminuição da dor nas regiões dorsal (de EVA intensidade 1 para intensidade 0), lombar (de EVA intensidade 1 para intensidade 0) e de glúteos (de EVA intensidade 2 para intensidade 1); e (3) mudança da postura da coluna lombar, passando de uma retificação (24°) para uma lordose fisiológica (41°). Em contrapartida, os resultados também demonstraram que a postura da coluna torácica não foi alterada pelo treinamento. Tendo em vista que esses são resultados iniciais, se faz necessária a condução de novos estudos a fim de verificar os efeitos do treinamento com TRX® ST sobre as variáveis dor, postura estática e funcionalidade, bem como sobre a postura dinâmica e a qualidade de vida de seus praticantes.Palavras-chave: Educação Física e Treinamento. Idoso. Postura. Dor.AbstractConsidering that suspended training (TRX® ST) refers to the idea of a full training, it is believed that its practice can bring great benefits. Thus, it was [ aimed to verify the effect of suspended training TRX® ST on the functionality, the static posture of the spine and general body pain in an elderly woman. The following were evaluated :(1) funcionality using Senior Fitness Test (SFT) protocol; (2) body pain using a validated questionnaire; and (3) spine static posture using Flexicurve before the training (1st evaluation) and after the last training session (2nd evaluation). The suspended training TRX® ST, that consists of exercises for strength and flexibility, was performed for twelve weeks, in such ways that each week consisted of two sessions, lasting 50 minutes each. The participant presented: (1) an improvement of the functionality (increasing from 12 to 19 repetitions the number of repetitions of sitting and standing up; decreasing from 5.9s to 4.5s the number of sitting and walking ; and decreasing from 6cm to 0cm the result of sitting and reaching up, in STF), except in upper limbs; (2) a reduction of pain in the dorsal, lumbar and gluteal regions; and (3) postural modifications in the lumbar spine, passing from a correction (24°) to a physiological lordosis. (41°). In contrast, the results also showed that the posture of the thoracic spine was not affected by the suspended training in twelve weeks. Since these are initial results, it is necessary to conduct further studies in order to verify the effects of training with TRX® ST on the variables pain, static posture and functionality, as well as on the dynamic posture and the quality of life of its practitioners.Keywords: Physical Education and Training. Aged. Posture. Pain.
The aims of this study were to evaluate body inclination and ground reaction force and to predict equations to estimate the training load distribution during suspension training (ST) static back-row at different lengths of the straps. Thirty volunteers (men = 16 and women = 14; age = 23.3 ± 1.7 years; body mass = 63.9 ± 13.3 kg; height = 167.9 ± 9.2 cm; body mass index [BMI] = 22.5 ± 3.4 kg·m−2) performed 14 static back-rows at 7 different lengths of the straps in 2 different elbow positions (flexed and extended). When the length of the straps increased, ground reaction force and body inclination decreased. Moreover, in the flexed elbow position, higher ground reaction force values were recorded with respect to the extended one. Two multilevel regression models (p < 0.05) were created. In the first one, ground reaction force was used as a dependent variable, whereas body inclination angle, body mass, height, BMI, and elbow position were used as independent variables. Significant (p < 0.05) effects were found for all variables included in the model, with an intraclass correlation coefficient (ICC) of 0.31. In the second model, the body inclination angle was replaced by the length of the ST device. Significant (p < 0.05) effects were found also in the second model for all variables included, with an ICC of 0.37. The proposed models could provide different methods to quantify the training load distribution, even if the use of the straps' length could result easier and faster than body inclination angle, helping practitioners and instructors to personalize the workout to reach specific purposes and provide load progression.
Core muscle endurance training is an important component of overall health and fitness as well as sports performance. Increasing core endurance aids in a reduction of spinal injuries, increases in power transfer from the extremities, and spinal stability. Performing exercises designed to increase core muscular activity using commercial instability devices have been gaining in popularity; however research is limited on these trending apparatuses. Therefore the objective of this research was to examine the superficial abdominal wall musculature when performing plank variations with and without instability devices. To complete this study, 12 healthy males (n = 6) and females (n = 6), mean age = 23 ± 3 years, volunteered to participate. Participants performed five prone bridge, or plank, variations using a suspension device, Swissball, or stable surface in a counter-balanced design. The five exercises are as follows: traditional plank (REG), planks with either the hands (HB) or feet (FB) placed on the Swissball (HB), and planks with either the hands (HSD) or feet (FSD) placed within a suspension device. Each plank was performed twice with the arms fully extended and was held for a 5-second isometric contraction. The electromyographical (EMG) activity of the rectus abdominis (RA), external obliques (EO), and lumbo-sacral erector spinae (LSES) was recorded for each exercise. The results indicated that significant differences existed within each of the muscles examined. HB resulted in significantly greater (p < 0.05) activation of the RA (105.03 ± 50.93 %MVC) when compared to all remaining exercises. In terms of the external obliques, the FB provided significantly greater muscle activity (84.46 ± 43.73 %MVC; p < 0.05) compared to the REG, HB, and FSD. Additionally, LSES activity was demonstrated to be significantly greater (p < 0.05) than the traditional method in both variations of the Swissball planks (i.e., HB and FB). The results of the study demonstrate that planks performed with the aid of instability devices can increase muscular activation of the core musculature. Both Swissball and suspension device planks provided a significantly greater challenge when compared to the traditional method for both the RA and EO. Therefore, instability devices may be used as a progressive challenge in rehabilitation and fitness settings to increase core muscle endurance.
Much medical research is observational. The reporting of observational studies is often of insufficient quality. Poor reporting hampers the assessment of the strengths and weaknesses of a study and the generalisability of its results. Taking into account empirical evidence and theoretical considerations, a group of methodologists, researchers, and editors developed the Strengthening the Reporting of Observational Studies in Epidemiology (STROBE) recommendations to improve the quality of reporting of observational studies. The STROBE Statement consists of a checklist of 22 items, which relate to the title, abstract, introduction, methods, results and discussion sections of articles. Eighteen items are common to cohort studies, case-control studies and cross-sectional studies and four are specific to each of the three study designs. The STROBE Statement provides guidance to authors about how to improve the reporting of observational studies and facilitates critical appraisal and interpretation of studies by reviewers, journal editors and readers. This explanatory and elaboration document is intended to enhance the use, understanding, and dissemination of the STROBE Statement. The meaning and rationale for each checklist item are presented. For each item, one or several published examples and, where possible, references to relevant empirical studies and methodological literature are provided. Examples of useful flow diagrams are also included. The STROBE Statement, this document, and the associated Web site (http://www.strobe-statement.org/) should be helpful resources to improve reporting of observational research.
The purpose of this study was to compare the electromyographic (EMG) activity of the rectus abdominis (RA) across three different exercises [i.e., suspension pushup (SPU), standard pushup (PU) and abdominal supine crunch (C)]. Fifteen apparently healthy men (n = 12, age = 25.75 ± 3.91 yrs) and women (n = 3, age = 22.33 ± 1.15) volunteered to participate in this study. The subjects performed four repetitions of SPU, PU, and C. The order of the exercises was randomized. Mean peak EMG activity of the RA was recorded across the 4 repetitions of each exercise. Raw (mV) and normalized (%MVC) values were analyzed. The results of this study showed that SPU and C elicited a significantly greater (P<0.05) activation of the RA reported as raw (2.2063 ± 1.00198mV and 1.9796 ± 1.36190mV, respectively) and normalized values (68.0 ± 16.5% and 52 ± 28.7%, respectively) compared to PU (i.e., 0.8448 ± 0.76548mV and 21 ± 16.6%). The SPU and C were not significantly different (P>0.05). This investigation indicated that SPU and C provided similar activation levels of the RA that were significantly greater than PU.
Background/Objective
The purpose of this study was to analyze muscle activation when performing push-ups under different stability conditions.
Methods
Physically fit young male university students (N = 30) performed five push-ups under stable conditions (on the floor) and using four unstable devices (wobble board, stability disc, fitness dome, and the TRX Suspension Trainer). The push-up speed was controlled using a metronome, and the testing order was randomized. The average amplitudes of the electromyographic (EMG) root mean square of the anterior deltoid (DELT), serratus anterior (SERRA), lumbar multifidus (LUMB), and rectus femoris (FEM) were recorded. The electromyographic signals were normalized to the maximum voluntary isometric contraction (MVIC).
Results
No significant differences were found for the DELT [F(4,112) = 1.978; p = 0.130] among the conditions. However, statistically significant differences were found among the different conditions for the SERRA [F(4,60) = 17.649; p < 0.001], LUMB [F(4,76) = 12.334; p < 0.001], and FEM [F(4,104) = 24.676; p < 0.001] muscle activation. The suspended device was the only condition that elicited higher LUMB and FEM activation compared to the other conditions. Push-ups performed on the floor showed lower SERRA activation than those performed with all unstable devices.
Conclusion
Not all unstable devices enhance muscle activation compared to traditional push-ups.
This study aimed to examine the effects of kinesiology taping (KT) and different TRX suspension workouts on the amplitude of electromyographic (EMG) activity in the core muscles among people with chronic low back pain (LBP). Each participant (total ) was exposed to two KT conditions: no taping and taping, while performing four TRX suspension exercises: (1) hamstring curl, (2) hip abduction in plank, (3) chest press, and (4) 45-degree row. Right transversus abdominis/internal oblique (TrAIO), rectus abdominis (RA), external oblique (EO), and superficial lumbar multifidus (LMF) activity was recorded with surface EMG and expressed as a percentage of the EMG amplitude recorded during a maximal voluntary isometric contraction of the respective muscles. Hip abduction in plank increased TrAIO, RA, and LMF EMG amplitude compared with other TRX positions (). Only the hamstring curl was effective in inducing a high EMG amplitude of LMF (). No significant difference in EMG magnitude was found between the taping and no taping conditions overall (). Hip abduction in plank most effectively activated abdominal muscles, whereas the hamstring curl most effectively activated the paraspinal muscles. Applying KT conferred no immediate benefits in improving the core muscle activation during TRX training in adults with chronic LBP.
Hamstring injuries are common in many sports, including track and field. Strains occur in different parts of the hamstring muscle but very little is known about whether common hamstring loading exercises specifically load different hamstring components. The purpose of this study was to investigate muscle activation of different components of the hamstring muscle during common hamstring loading exercises.
Twenty elite female track and field athletes were recruited into this study, which had a single-sample, repeated-measures design. Each athlete performed ten hamstring loading exercises, and an electromyogram (EMG) was recorded from the biceps femoris and semitendinosus components of the hamstring. Hamstring EMG during maximal voluntary isometric contraction (MVIC) was used to normalize the mean data across ten repetitions of each exercise. An electrogoniometer synchronized to the EMG was used to determine whether peak EMG activity occurred during muscle-tendon unit lengthening, shortening, or no change in length. Mean EMG values were compared between the two recording sites for each exercise using the Student's t-test.
The lunge, dead lift, and kettle swings were low intensity (<50% MVIC) and all showed higher EMG activity for semitendinosus than for biceps femoris. Bridge was low but approaching medium intensity, and the TRX, hamstring bridge, and hamstring curl were all medium intensity exercises (≥50% or <80% MVIC). The Nordic, fitball, and slide leg exercises were all high intensity exercises. Only the fitball exercise showed higher EMG activity in the biceps femoris compared with the semitendinosus. Only lunge and kettle swings showed peak EMG in the muscle-tendon unit lengthening phase and both these exercises involved faster speed.
Some exercises selectively activated the lateral and medial distal hamstrings. Low, medium, and high intensity exercises were demonstrated. This information enables the clinician, strength and conditioning coach and physiotherapist to better understand intensity- and muscle-specific activation during hamstring muscle rehabilitation. Therefore, these results may help in designing progressive strengthening and rehabilitation and prevention programs.
In this chapter, the various reasons and procedures for data normalization will be discussed. The chapter will start with a short description of what factors affect the measurement of the EMG signals. This will be followed by a discussion as to when EMG signals need to be normalized and when the non-normalized signals are acceptable. In general, when the comparison is made within a subject between conditions in a given muscle, then normalization is not critical. However, to validly compare muscle activation levels between muscles, within a given muscle on different days or between subjects normalization is critical. A search of the literature with a description of various techniques that are commonly used for EMG normalization will be summarized. The criteria for choosing a “good” reference value to which to normalize will be discussed. With these criteria in mind, the advantages and disadvantages of the various reference normalization values, i.e. maximum isometric contractions, submaximal isometric contractions, peak or average EMG during dynamic activity and M-max waves will be presented. Examples of the number of different reference tests currently used for each muscle group will be presented indicating the lack of a standard set of tests to provide normalization reference values. The lack of given sets of reference tests for the different muscle groups make comparisons between different laboratories very difficult as different laboratories use different normalization reference values. A strong argument to establish a standard set of tests for each muscle group to provide reference values to which EMG signals can be normalized, will be made.
While suspension devices have gained in popularity in the fitness industry, there is limited information on the effects of hand-grip orientations during pulling movements as compared to traditional methods. Objective: To investigate the electromyographical activity of the primary and secondary musculature during a pronated and supinated grip inverted row while using a suspension training device. Twenty individuals volunteered to participate in the current study. Electromyographical (EMG) values were obtained from the latissimus dorsi (LD), posterior deltoid (PD), middle trapezius (MT), and biceps brachii (BB). Subjects performed four variations of a traditional inverted row using two handgrips: pronated row (IR), pronated suspended-row (SR), supinated row (IRsup), and supinated suspended-row (SRsup). In terms of the LD, SR provided the highest activation. However the only difference was within IRsup, which was significantly lower than both pronated-grip rows (i.e., IR and SR). SRsup resulted in significantly greater (p < 0.05) activation of the BB when compared to the remaining exercises. SR provided significantly greater (p < 0.05) PD activity, while EMG activity of the MT was significantly lower in SRsup compared to all other movements. The results indicate that significant differences exist in muscular activity during hand-grip variations as well as with the use of an instability device. The major findings were the decreases seen in PD and MT when using a supinated grip. As a result, suspension devices may provide an acute suitable alternative to traditional bodyweight training.
This study was designed to analyze upper extremity and core muscle activation performing push-ups under different stability conditions and body positions. Trained university male students (n= 29) performed 3 push-ups each under stable conditions and using suspension device (AirFit Trainer ProTM) with their hands at 2 different heights (i.e., 10 and 65 cm). Push-up speed was controlled using a met-ronome and the testing order was randomized. The average amplitudes of the electromyographic root mean square of the Triceps Brachii, Upper Trapezius, Anterior Deltoid, Clavicular Pectoralis, Rectus Abdominis, Rectus Femoris, Lumbar Erector Spinae and Gluteus Maximus were recorded and normal-ized to the maximum voluntary isometric contraction. A repeated-measures analysis of variance with a Bonferroni post hoc test was used to analyze data. Suspended push-ups provided greater activity than the stable condition, except for the Anterior Deltoid and Clavicular Pectoralis. Therefore, suspended push-ups are especially advantageous if the goal of the exercise is targeting the TRICEP, TRAPS and/or core training. Overall, performing push-ups at 65 cm from the floor decreases exercise intensity and muscle activity in comparison with the 10 cm position.
While there are multiple studies involving abdominal musculature activation and instability devices (e.g., Swiss balls); there is minimal research comparing them with a suspension device (e.g., TRX®). The purpose of this investigation was to measure the electromyographical activity of the rectus abdominis, external oblique, and erector spinae while performing planks with and without multiple instability devices. Twelve apparently healthy men (n=6, age = 23.92± 3.64 years) and women (n=6, age = 22.57 ± 1.87 years) volunteered to participate in this study. All participants performed two isometric contractions of five different plank variations, with or without an instability device, where the order of the exercises was randomized. Mean peak and normalized electromyography of the rectus abdominis, external oblique, and erector spinae musculature were compared across the five exercises. Results indicated that planks performed with the instability devices increased electromyographic activity in the superficial musculature when compared to traditional stable planks. Therefore, a traditional plank performed on a labile device may be considered an advanced variation and appropriate for use when a greater challenge is warranted. However, caution should be taken for those individuals with a previous history or weakness in the lumbar region due to the increases in erector spinae activation during instability planks.
This study determined the extent of electromyographic (EMG) activity of the latissimus dorsi (LD), middle trapezius (MT), posterior deltoid (PD), and biceps brachii (BB) while performing the inverted row (IR) with and without a suspension training (ST) device. Eleven men and 4 women participated in this study. Each subject performed 4 repetitions of the IR with and without a ST device while EMG activity was recorded for each of the studied musculature. There were no significant differences in EMG activity of the LD, MT, and PD between each exercise (P>0.05). However, EMG activity of the BB was significantly greater (P<0.05) with the IR compared to the suspension inverted row(SIR).The results of this study demonstrated no significant differences in the selected musculature of the posterior chain (i.e., LD, MT, and PD) between the IR and the SIR. Therefore, it appears that the ST device provided a suitable alternative to traditional equipment (e.g., a Smith machine) when targeting the posterior musculature analyzed in this study with the IR. However, BB activity was significantly lower when performing the IR with the ST device compared to the traditional approach.
The purpose of this study was to analyze upper extremity and core muscle activation when performing push-ups with different suspension devices. Young fit male university students (n = 29) performed 3 push-ups each with 4 different suspension systems. Push-up speed was controlled using a metronome and testing order was randomized. Average amplitude of the electromyographic root mean square of Triceps Brachii, Upper Trapezius, Anterior Deltoid, Clavicular Pectoralis, Rectus Abdominis, Rectus Femoris, and Lumbar Erector Spinae was recorded. Electromyographic signals were normalized to the maximum voluntary isometric contraction (MVIC). Electromyographic data were analyzed with repeated-measures analysis of variance with a Bonferroni post hoc. Based upon global arithmetic mean of all muscles analyzed, the suspended push-up with a pulley system provided the greatest activity (37.76% of MVIC; p < 0.001). Individually, the suspended push-up with a pulley system also provided the greatest triceps brachii, upper trapezius, rectus femoris and erector lumbar spinae muscle activation. In contrast, more stable conditions seem more appropriate for pectoralis major and anterior deltoid muscles. Independent of the type of design, all suspension systems were especially effective training tools for reaching high levels of rectus abdominis activation. Key PointsCompared with standard push-ups on the floor, suspended push-ups increase core muscle activation.A one-anchor system with a pulley is the best option to increase TRICEP, TRAPS, LUMB and FEM muscle activity.More stable conditions such as the standard push-up or a parallel band system provide greater increases in DELT and PEC muscle activation.A suspended push-up is an effective method to achieve high muscle activity levels in the ABS.
The purpose of this study was compare the effects of a traditional and an instability resistance circuit training program on upper and lower limb strength, power, movement velocity and jumping ability. Thirty-six healthy untrained men were assigned to two experimental groups and a control group. Subjects in the experimental groups performed a resistance circuit training program consisting of traditional exercises (TRT, n = 10) or exercises executed in conditions of instability (using BOSU® and TRX®) (IRT, n = 12). Both programs involved three days per week of training for a total of seven weeks. The following variables were determined before and after training: maximal strength (1RM), average (AV) and peak velocity (PV), average (AP) and peak power (PP), all during bench press (BP) and back squat (BS) exercises, along with squat jump (SJ) height and counter movement jump (CMJ) height. All variables were found to significantly improve (p <0.05) in response to both training programs. Major improvements were observed in SJ height (IRT = 22.1%, TRT = 20.1%), CMJ height (IRT = 17.7%, TRT = 15.2%), 1RM in BS (IRT = 13.03%, TRT = 12.6%), 1RM in BP (IRT = 4.7%, TRT = 4.4%), AP in BS (IRT = 10.5%, TRT = 9.3%), AP in BP (IRT = 2.4%, TRT = 8.1%), PP in BS (IRT=19.42%, TRT = 22.3%), PP in BP (IRT = 7.6%, TRT = 11.5%), AV in BS (IRT = 10.5%, TRT = 9.4%), and PV in BS (IRT = 8.6%, TRT = 4.5%). Despite such improvements no significant differences were detected in the posttraining variables recorded for the two experimental groups. These data indicate that a circuit training program using two instability training devices is as effective in untrained men as a program executed under stable conditions for improving strength (1RM), power, movement velocity and jumping ability.
Context:
In women's handball, the large numbers of throws and passes make the shoulder region vulnerable to overuse injuries. Repetitive throwing motions generate imbalance between shoulder internal- and external-rotator muscles. It has not yet been established whether sling-based training can improve shoulder external-rotator muscle strength.
Objective:
This study investigated the effectiveness of a 6-wk strengthening program in improving shoulder functional profile in elite female high school handball players.
Design:
Crossover study.
Setting:
National elite handball training center.
Participants:
25 elite female high school handball players.
Interventions:
The program, completed twice per week for 6 wk, included sling-based strengthening exercises using a suspension trainer for external rotation with scapular retraction and scapular retraction alone.
Main outcomes:
Maximal shoulder external- and internal-rotation strength, shoulder external- and internal-rotation range of motion (ROM), and maximal throwing velocity were assessed preintervention and postintervention for dominant and nondominant sides.
Results:
After sling training, external- and internal-rotation strength increased significantly for both sides (P ≤ .001, and P = .004, respectively), with the result that there was no significant change in external- and internal-rotation strength ratios for either the dominant or the nondominant shoulder. No significant differences were observed for external-rotation ROM, while internal-rotation ROM decreased moderately, in particular in the dominant shoulder (P = .005). Maximal throwing velocity remained constant for the dominant arm, whereas a significant increase was found for the nondominant arm (P = .017).
Conclusions:
This 6-wk strengthening program was effective in improving shoulder external-rotator muscle strength but resulted in a decrease in the ROM in shoulder internal rotation, while throwing velocity remained stable. Adding a stretching program to this type of sling-based training program might help avoid potential detrimental effects on shoulder ROM.
There is very limited scientific data concerning suspension training. The purpose of this investigation was to compare the electromyographic activity of the pectoralis major, anterior deltoid, and triceps brachii between a suspension push-up and traditional push-up. Twenty-one apparently healthy men (n = 15, age = 25.93 ± 3.67 years) and women (n = 6, age = 23.5 ± 1.97 years) volunteered to participate in this study. All subjects performed four repetitions of a suspension push-up and a traditional push-up where the order of the exercises was randomized. The mean peak and normalized electromyography of the pectoralis major, anterior deltoid, and triceps brachii were compared across the two exercises. Suspension push-ups elicited the following electromyographic values: pectoralis major (3.08 ± 1.13 mV, 69.54 ± 27.6 %MVC), anterior deltoid (5.08 ± 1.55 mV, 81.13 ± 17.77 %MVC), and triceps brachii (5.11 ± 1.97 mV, 105.83 ± 18.54 %MVC). The electromyographic activities during the traditional push-up were as follows: pectoralis major (2.66 ± 1.05 mV, 63.62 ± 16.4 %MVC), anterior deltoid (4.01 ± 1.27 mV, 58.91 ± 20.3 %MVC), and triceps brachii (3.91 ± 1.36 mV, 74.32 ± 16.9 %MVC). The mean peak and normalized electromyographic values were significantly higher for all 3 muscles during the suspension push-up compared to the traditional push-up (p < 0.05). This study suggests that the suspension push-up elicited a greater activation of pectoralis major, anterior deltoid, and triceps brachii when compared to a traditional push-up. Therefore, suspension push-ups may be considered an advanced variation of a traditional push-up when a greater challenge is warranted.
This experiment examined muscle activation measured using electromyography (EMG) during a standardized push-up performed on stable and unstable surfaces. Fifteen highly trained participants performed four push-ups: standard (hands and feet on the floor), either the hands or feet on an unstable surface (single instability), and with both hands and feet on unstable surfaces (dual instability). Unstable surfaces were created using a stability ball and an extreme balance board. EMG activity was recorded from three core stabilizers (erector spinae, rectus abdominus and internal obliques), one prime mover (triceps), and one lower body stabilizer (soleus). The EMG time series were smoothed using a 10-point moving average and root mean squares (RMS) were calculated for the entire time series. The results showed that push-ups performed with dual instability had significantly greater EMG activation compared to single instability or the stable push-up. In addition, as instability increased, there was a greater amount of muscle activation for the core stabilizers, prime movers and lower body stabilizers. The findings are consistent with the position that unstable surfaces in conjunction with standard exercises can be used to increase activation of core trunk stabilizers. This may in turn provide increased trunk strength and greater resistance to injury.
Much medical research is observational. The reporting of observational studies is often of insufficient quality. Poor reporting hampers the assessment of the strengths and weaknesses of a study and the generalisability of its results. Taking into account empirical evidence and theoretical considerations, a group of methodologists, researchers, and editors developed the Strengthening the Reporting of Observational Studies in Epidemiology (STROBE) recommendations to improve the quality of reporting of observational studies. The STROBE Statement consists of a checklist of 22 items, which relate to the title, abstract, introduction, methods, results and discussion sections of articles. Eighteen items are common to cohort studies, case-control studies and cross-sectional studies and four are specific to each of the three study designs. The STROBE Statement provides guidance to authors about how to improve the reporting of observational studies and facilitates critical appraisal and interpretation of studies by reviewers, journal editors and readers. This explanatory and elaboration document is intended to enhance the use, understanding, and dissemination of the STROBE Statement. The meaning and rationale for each checklist item are presented. For each item, one or several published examples and, where possible, references to relevant empirical studies and methodological literature are provided. Examples of useful flow diagrams are also included. The STROBE Statement, this document, and the associated Web site (http://www.strobe-statement.org/) should be helpful resources to improve reporting of observational research.
Background and purpose:
WHILE THE POPULARITY OF INSTABILITY RESISTANCE TRAINING (RESISTANCE TRAINING THAT INVOLVES THE USE OF UNSTABLE SURFACES AND DEVICES: IRT) is evident in fitness training facilities, its effectiveness for optimal sport performance training has been questioned. The purpose of this clinical commentary is to explore the resistance training literature, which implements the use of unstable surfaces and devices to determine the suitability of IRT for rehabilitation.
Description of topic and related evidence:
The criticism of IRT for athletic conditioning is based on the findings of impaired kinetic measures such as force, power and movement velocity during a bout of IRT compared to traditional resistance training with more stable surfaces or devices. However, these deficits occur concurrently with minimal changes or in some cases increases in trunk and limb muscle activation. Compared to the kinetic deficits that are reported during unstable resistance exercises, the relatively greater trunk muscle activation indicates a greater stabilizing function for the muscles. IRT exercises can also provide training adaptations for coordination and other motor control issues, which may be more important for low back pain rehabilitation than strength or power enhancements.
Relation to clinical practice:
Improvements in postural stability from balance training without resistance can improve force output which can then lead to a training progression involving an amalgamation of balance and IRT leading to higher load traditional resistance training.
This series of reviews focuses on the most important neuromuscular function in many sport performances, the ability to generate maximal muscular power. Part 1 focuses on the factors that affect maximal power production, while part 2, which will follow in a forthcoming edition of Sports Medicine, explores the practical application of these findings by reviewing the scientific literature relevant to the development of training programmes that most effectively enhance maximal power production. The ability of the neuromuscular system to generate maximal power is affected by a range of interrelated factors. Maximal muscular power is defined and limited by the force-velocity relationship and affected by the length-tension relationship. The ability to generate maximal power is influenced by the type of muscle action involved and, in particular, the time available to develop force, storage and utilization of elastic energy, interactions of contractile and elastic elements, potentiation of contractile and elastic filaments as well as stretch reflexes. Furthermore, maximal power production is influenced by morphological factors including fibre type contribution to whole muscle area, muscle architectural features and tendon properties as well as neural factors including motor unit recruitment, firing frequency, synchronization and inter-muscular coordination. In addition, acute changes in the muscle environment (i.e. alterations resulting from fatigue, changes in hormone milieu and muscle temperature) impact the ability to generate maximal power. Resistance training has been shown to impact each of these neuromuscular factors in quite specific ways. Therefore, an understanding of the biological basis of maximal power production is essential for developing training programmes that effectively enhance maximal power production in the human.
David Moher and colleagues introduce PRISMA, an update of the QUOROM guidelines for reporting systematic reviews and meta-analyses
With the current interest in stability training for the injured low back, the use of labile (movable) surfaces, underneath the subject, to challenge the motor control system is becoming more popular. Little is known about the modulating effects of these surfaces on muscle activity. The purpose of this study was to establish the degree of modulating influence of the type of surface (whether stable or labile) on the mechanics of the abdominal wall. In this study, the amplitude of muscle activity together with the way that the muscles coactivated due to the type of surface under the subject were of interest.
Eight men (mean age=23.3 years [SD=4.3], mean height=177.6 cm [SD=3.4], mean weight=72.6 kg [SD=8.7]) volunteered to participate in the study. All subjects were in good health and reported no incidence of acute or chronic low back injury or prolonged back pain prior to this experiment.
All subjects were requested to perform 4 different curl-up exercises-1 on a stable surface and the other 3 on varying labile surfaces. Electromyographic signals were recorded from 4 different abdominal sites on the right and left sides of the body and normalized to maximal voluntary contraction (MVC) amplitudes.
Performing curl-up exercises on labile surfaces increased abdominal muscle activity (eg, for curl-up on a stable surface, rectus abdominis muscle activity was 21% of MVC and external oblique muscle activity was 5% of MVC; for curl-up with the upper torso on a labile ball, rectus abdominis muscle activity was 35% of MVC and external oblique muscle activity was 10% of MVC). Furthermore, it appears that increases in external oblique muscle activity were larger than those of other abdominal muscles.
Performing curl-ups on labile surfaces changes both the level of muscle activity and the way that the muscles coactivate to stabilize the spine and the whole body. This finding suggests a much higher demand on the motor control system, which may be desirable for specific stages in a rehabilitation program.
There are many instances in daily life and sport in which force must be exerted when an individual performing the task is in an unstable condition. Instability can decrease the externally-measured force output of a muscle while maintaining high muscle activation. The high muscle activation of limbs and trunk when unstable can be attributed to the increased stabilization functions. The increased stress associated with instability has been postulated to promote greater neuromuscular adaptations, such as decreased co-contractions, improved coordination, and confidence in performing a skill. In addition, high muscle activation with less stress on joints and muscles could also be beneficial for general musculoskeletal health and rehabilitation. However, the lower force output may be detrimental to absolute strength gains when resistance training. Furthermore, other studies have reported increased co-contractions with unstable training. The positive effects of instability resistance training on sports performance have yet to be quantified. The examination of the literature suggests that when implementing a resistance training program for musculoskeletal health or rehabilitation, both stable and unstable exercises should be included to ensure an emphasis on both higher force (stable) and balance (unstable) stressors to the neuromuscular system.
The purpose of this study was to investigate the effectiveness of instability training in the recruitment of core stabilizing muscles during dynamic multijoint movement. Surface electromyography (EMG) was measured from 6 muscles (latissimus dorsi, rectus abdominus, internal obliques, erector spinae, and soleus) while subjects performed a 9.1-kg bench press on stable and unstable surfaces. There were 4 exercises in total: (a) stable surfaces for shoulders and feet, (b) upper-body instability, (c) lower-body instability, and (d) dual instability. Five seconds of EMG were recorded during each bench press and were subsequently smoothed with root mean squares calculated for the entire time-series. A repeated-measures analysis of variance (ANOVA) was used to test overall differences between exercise conditions for each muscle. Paired equal variance t-tests with a stepwise Bonferroni correction for multiple contrasts (alpha = 0.05/total number of contrasts) were performed for muscles with significant repeated-measures ANOVA results. The results show significant increases in EMG with increasing instability. Specifically, the dual instability bench press resulted in the greatest mean muscle activation of the 3 stability conditions, with single instability conditions being significantly greater than the stable condition. This pattern of results is consistent with the position that performing the bench press in a progressively unstable environment may be an effective method to increase activation of the core stabilizing musculature, while the upper- and lower-body stabilizers can be activated differentially depending on the mode of instability.
There is no consensus about the main aetiology of Lateral Epicondylitis (LE) or Tennis Elbow. While electromyographic assessment of alterations in neuromuscular control and activation patterns of forearm muscles has received increasing interest as potential intrinsic factors in non-tennis players, there has been insufficient attention in tennis players. The purpose of present review was to search the literature for the electromyographic studies of forearm muscles in tennis players in order to 1) identify related implications for LE, 2) highlight key technical and methodological shortcomings, and 3) suggest potential pathways for future research.
An electronic search of PubMed, Scopus, Web of Science, and Google Scholars (1980 to October 2014) was conducted. Titles, abstracts, and full-text articles were screened to identify “peer-reviewed” studies specifically looking into “electromyographic assessment of forearm muscles” in “tennis players”. After screening 104 articles, 13 original articles were considered in the main review involving a total of 216 participants (78% male, 22% female). There were indications of increased extensor activity in all tennis strokes and less experiences single-handed players, however with insufficient evidence to support their relationship with the development of LE. Studies varied widely in study population, sample size, gender, level of tennis skills, electrode type, forearm muscles studied, EMG recording protocol, EMG normalisation, and reported parameters. As a result, it was not possible to present combined results of existing studies and draw concrete conclusions in terms of clinical implications of findings. There is a need for establishment of specific guidelines and recommendations for EMG assessment of forearm musculature in terms of electrode and muscle selection. Further studies of both healthy controls and tennis players suffering from TE with adequate sample sizes and well-defined demographics are warranted.
Abstract: Atkins, SJ, Bentley, I, Brooks, D, Burrows, MP, Hurst, HT, and Sinclair, JK. Electromyographic response of global abdominal stabilizers in response to stable- and unstable-base isometric exercise. J Strength Cond Res 29(6): 1609–1615, 2015—Core stability training traditionally uses stable-base techniques. Less is known as to the use of unstable-base techniques, such as suspension training, to activate core musculature. This study sought to assess the neuromuscular activation of global core stabilizers when using suspension training techniques, compared with more traditional forms of isometric exercise. Eighteen elite level, male youth swimmers (age, 15.5 ± 2.3 years; stature, 163.3 ± 12.7 cm; body mass, 62.2 ± 11.9 kg) participated in this study. Surface electromyography (sEMG) was used to determine the rate of muscle contraction in postural musculature, associated with core stability and torso bracing (rectus abdominus [RA], external obliques [EO], erector spinae [ES]). A maximal voluntary contraction test was used to determine peak amplitude for all muscles. Static bracing of the core was achieved using a modified “plank” position, with and without a Swiss ball, and held for 30 seconds. A mechanically similar “plank” was then held using suspension straps. Analysis of sEMG revealed that suspension produced higher peak amplitude in the RA than using a prone or Swiss ball “plank” (p = 0.04). This difference was not replicated in either the EO or ES musculature. We conclude that suspension training noticeably improves engagement of anterior core musculature when compared with both lateral and posterior muscles. Further research is required to determine how best to activate both posterior and lateral musculature when using all forms of core stability training.
Resistance Characteristics of the TRX™ Suspension Training System at Different Angles and Distances from the Hanging Point
The purpose of this research was to descriptively evaluate the percentages of body mass resistance experienced by users of the TRX™ suspension training system (STS) at different angles and distances from the hanging point. This information will be used to develop prediction equations and better prescribe resistance using this mode of exercise. Forty female and male college students were used as subjects. The TRX™ STS was connected to a dynamometer, suspended from a power rack. From the standing position, subjects leaned back and held the TRX™ handles at arm’s length at 30°, 45o, 60o, and 75o with their feet directly under the hanging point. Dynamometer readings were taken at each degree increment. Each angular measurement was repeated at 30.5 cm increments moving away from the hanging point. Prediction equations were calculated for each angle based on measurements taken at the hanging point. As the angle from standing increased, the amount of resistance encountered increased. On average, subjects experienced 37.44 ± 1.45% of their body mass at 30o, 52.88 ± 0.59% at 45o, 68.08 ± 1.95% at 60o, and 79.38 ± 2.14% at 75o from vertical. The effect of 30.5 cm increments moving away from the hanging point on resistance was somewhat variable. In conclusion, a decreased angle resulted in an increased body mass resistance during use. Increment changes produced progressive, linear variations in resistance. Prediction equations can allow more accurate predictions of resistance at the angles measured in this investigation..
Stability training has become commonplace in the strength and conditioning field. Although unstable surface training has been investigated, little is known regarding the efficacy of performing resistance exercises with an unstable load. The purpose of this study was to determine if performing a parallel back squat with an unstable load (weights suspended from the bar by an elastic band) produces greater ground reaction forces and muscle activation in the trunk and lower extremities than a stable condition (a normally loaded barbell). Fifteen resistance-trained males (24.2 ± 3.4 years, mass 83.4 ± 18.7 kg) completed ten repetitions of the back squat with 60% of their one repetition maximum in both stable and unstable conditions. Peak vertical ground reaction force and the integrated muscle activity of the rectus femoris, vastus lateralis, vastus medius, biceps femoris, soleus, rectus abdominis, external oblique, and erector spinae muscles on the right side of the body were determined The unstable load resulted in a small (3.9%), but significant decrease in peak vertical ground reaction force. The unstable load also produced greater muscle activation in the rectus abdominus, external oblique, and soleus. The findings of this study suggest squatting with an unstable load will increase activation of the stabilizing musculature; and while force decrements were statistically significant the decrease was so small it may not be relevant to practitioners.
To analyze shoulder muscle activation when performing push-ups under different stability conditions and heights.
Comparative study by repeated measures.
Valencia University laboratory.
29 healthy males participated.
Subjects performed 3 push-ups each with their hands at 2 different heights (10 vs. 65 cm) under stable conditions and using a suspension device. Push-up speed was controlled and the testing order was randomized. The average amplitudes of the electromyographic root mean square of the long head of the triceps brachii (TRICEP), upper trapezius (TRAPS), anterior deltoid (DELT) and clavicular pectoralis (PEC) were recorded. The electromyographic signals were normalized to the maximum voluntary isometric contraction (MVIC).
Suspended push-ups at 10 cm resulted in greater activation in the TRICEP (17.14 ± 1.31 %MVIC vs. 37.03 ± 1.80 %MVIC) and TRAPS (5.83 ± 0.58 %MVIC vs. 14.69 ± 1.91 %MVIC) than those performed on the floor. For DELT and PEC similar or higher activation was found performing the push-ups on the floor, respectively. Height determines different muscle activation patterns.
Stable push-ups elicit similar PEC and higher DELT muscle activation, being greater at 10 cm; whereas suspended push-ups elicit greater TRAPS and TRICEP muscle activation, being greater at 65 cm.
Copyright © 2014 Elsevier Ltd. All rights reserved.
Core stability training traditionally uses stable base techniques. Less is known as to the use of unstable base techniques, such as suspension training, to activate core musculature. This study sought to assess the neuromuscular activation of global core stabilisers when using suspension training techniques, compared to more traditional forms of isometric exercise. Eighteen elite level, male youth swimmers (Age 15.5yrs ± 2.3yrs; Stature - 163.3cm ± 12.7cm; Body Mass 62.2kg ± 11.9 kg) participated in the current study. Surface electromyography (sEMG) was used to determine the rate of muscle contraction in postural musculature, associated with core stability and torso bracing (rectus abdominus-RA, external oblique's-EO, erector spinae-ES). A maximal voluntary contraction (MVC) test was used to determine peak amplitude for all muscles. Static bracing of the core was achieved using a modified 'plank' position, with and without a Swiss ball, and held for 30 seconds. A mechanically similar 'plank' was then held using suspension straps. Analysis of sEMG revealed that suspension produced higher peak amplitude in the RA than using a prone or Swiss Ball 'plank' (p=0.04). This difference was not replicated in either the EO or ES musculature. We conclude that suspension training noticeably improves engagement of anterior core musculature when compared to both lateral and posterior muscles. Further research is required to determine how best to activate both posterior and lateral musculature when using all forms of core stability training.
Background:
Exercises that aim to stimulate muscular hypertrophy and increase neural drive to the muscle fibers should be used during rehabilitation. Thus, it is of interest to identify optimal exercises that efficiently achieve high muscle activation levels.
Objective:
The purpose of this study was to compare the muscle activation levels during push-up variations (ie, suspended push-ups with/without visual input on different suspension systems, and push-ups on the floor with/without additional elastic resistance) with the bench press exercise and the standing cable press exercise both performed at 50%, 70%, and 85% of the 1-repetition maximum.
Methods:
Young fit male university students (N = 29) performed 3 repetitions in all conditions under the same standardized procedures. Average amplitude of the electromyogram (EMG) root mean square for the rectus abdominis, external oblique, sternocostal head of the pectoralis major, anterior deltoid, long head of the triceps brachii, upper trapezius, anterior serratus, and posterior deltoid was recorded. The EMG signals were normalized to the maximum voluntary isometric contraction. The EMG data were analyzed with repeated-measures analysis of variance with a Bonferroni post hoc.
Results and conclusions:
Elastic-resisted push-ups induce similar EMG stimulus in the prime movers as the bench press at high loads while also providing a greater core challenge. Suspended push-ups are a highly effective way to stimulate abdominal muscles. Pectoralis major, anterior deltoid, and anterior serratus are highly elicited during more stable pushing conditions, whereas abdominal muscles, triceps brachii, posterior deltoid, and upper trapezius are affected in the opposite manner.
This study examined several pulling exercises performed on stable surfaces and unstable suspension straps. Specific questions addressed included: which exercises challenged particular muscles, what was the magnitude of resulting spine load, and did technique coaching influence results. Fourteen males performed pulling tasks while muscle activity, external force, and 3D body segment motion were recorded. These data were processed and input to a sophisticated and anatomically detailed 3D model that used muscle activity and body segment kinematics to estimate muscle force - in this way the model was sensitive to each individual’s choice of motor control for each task. Muscle forces and linked segment joint loads were used to calculate spine loads. There were gradations of muscle activity and spine load characteristics to every task. It appears that suspension straps alter muscle activity less in pulling exercises when compared with studies reporting on pushing exercises. The chin-up and pull-up exercises created the highest spine load due to requiring the highest muscle activation, even though the body “hung” under tractioning gravitational load. Coaching shoulder centration through retraction increased spine loading but will undoubtedly add proximal stiffness. An exercise atlas of spine compression was constructed to help with the decision making process of exercise choice for an individual.
: The objective of the study was to examine the effect of suspension training on muscle activation during performance of variations of the plank exercise. Twenty-one participants took part. All individuals completed two repetitions each of four different plank exercises that consisted of a floor based plank, or planks with arms suspended, feet suspended, or feet and arms suspended using a TRX® Suspension System. During plank performance, muscle activation was recorded from rectus abdominis, external oblique, rectus femoris and serratus anterior muscles using electromyography. All planks were performed for a total of three seconds. Resulting muscle activation data was amplitude normalized and root mean square activation was then determined over the full three second duration of the exercise. A significant main effect of plank type was found for all muscles. Post-hoc analysis and effect size examination indicated that abdominal muscle activation was higher in all suspended conditions compared to the floor based plank. The highest level of abdominal muscle activation occurred in the arms suspended and arms/feet suspended conditions, which did not differ from one another. Rectus femoris activation was greatest during the arms suspended condition, while serratus anterior activity peaked during normal and feet suspended planks. These results indicate that suspension training as performed in the present study appears to be an effective means of increasing muscle activation during the plank exercise. Contrary to expectations, the additional instability created by suspending both the arms and feet did not result in any additional abdominal muscle activation. These findings have implications in prescription and progression of core muscle training programs.
Objective
Suspension exercise has been advocated as an effective means to improve core stability among healthy individuals and those with musculoskeletal complaints. However, the activity of core muscles during suspension exercises has not been reported. In this study, we investigated the level of activation of core muscles during suspension exercises within young and healthy adults.
Design
The study was conducted in a controlled laboratory setting.
Methods
Surface electromyographic (sEMG) activity of core muscles (rectus abdominis, external oblique, internal oblique/transversus abdominis, and superficial lumbar multifidus) during four suspension workouts (hip abduction in plank, hamstring curl, chest press, and 45° row) was investigated. Muscle activity during a 5-s hold period of the workouts was measured by sEMG and normalized to the individual's maximal voluntary isometric contraction (MVIC).
Results
Different levels of muscle activation were observed during the hip abduction in plank, hamstring curl, and chest press. Hip abduction in plank generated the highest activation of most abdominal muscles. The 45° row exercise generated the lowest muscle activation.
Conclusions
Among the four workouts investigated, the hip abduction in plank with suspension was found to have the strongest potential strengthening effect on core muscles. Also, suspension training was found to generate relatively high levels of core muscle activation when compared with that among previous studies of core exercises on stable and unstable support surfaces.
Labile surfaces in the form of suspension straps are increasingly being utilized as a tool in resistance training programs. Pushing is a common functional activity of daily living and inherently part of a well-rounded training program. This study examined pushing exercises performed on stable surfaces and unstable suspension straps, specifically muscle activation levels and spine loads were quantified together with the influence of employing technique coaching.There were several main questions that this study sought to answer: which exercises challenged particular muscles, what was the magnitude of the resulting spine load, how did stable and unstable surfaces differ and did coaching influence the results.Fourteen males were recruited as part of a convenience sample (mean age of 21.1 ± 2.0 years, 1.77 ± 0.06 m in height and a mean weight of 74.6 ± 7.8 kg). Data was processed and input to a sophisticated and anatomically detailed 3D model that used muscle activity and body segment kinematics to estimate muscle force - in this way the model was sensitive to the individuals choice of motor control for each task; muscle forces and linked segment joint loads were used to calculate spine loads. Exercises were performed using stable surfaces for hand/feet contact and repeated where possible with labile suspension straps. Speed of movement was standardized across participants with the use of a metronome for each exercise.There were gradations of muscle activity and spine load characteristics to every task. In general, the instability associated with the labile exercises required greater torso muscle activity than when performed on stable surfaces. Throughout the duration of an exercise there was a range of compression; the TRX Pushup ranged from 1653 N to 2128.14 N while the Standard Pushup had a range from 1233.75 N to 1530.06 N. There was no significant effect of exercise on spine compression (F(4,60)=0.86, p=0.495). Interestingly a standard pushup showed significantly greater shear than TRX angle 1 (p=0.02), angle 2 (p=0.01) and angle 3 (p=0.02).As with any training program for the elite or recreational athlete alike, specific exercises and programs should reflect ones injury history, capabilities, limitations and training goals. Although none of the exercises examined here breached the NIOSH action limit for compression, those exercises that produced higher loads should be used relative to the individual. Thus the atlas of muscle activation, compression and shear forces provided can be used to create an appropriate program. Those individuals not able to tolerate certain loads may refer to the atlas and choose exercises that minimize load and still provide sufficient muscle activation. Conversely an individual with a resilient back that requires an increased muscular challenge may choose exercises with higher muscle activation and spine load. This helps the individual, trainer or coach in program design respecting individual differences and training goals.
Traditional weight training programs utilize an exercise prescription strategy that emphasizes improving muscle strength through resistance exercises. Other factors, such as stability, endurance, movement quality, power, flexibility, speed, and agility are also essential elements to improving overall functional performance. Therefore, exercises that incorporate these additional elements may be beneficial additions to traditional resistance training programs. The purpose of the study was to compare the effects of an isolated resistance training program (ISO) and an integrated training program (INT) on movement quality, vertical jump height, agility, muscle strength / endurance, and flexibility. The ISO program consisted of primarily upper and lower extremity progressive resistance exercises. The INT program involved progressive resistance exercises, as well as core stability, power, and agility exercises. Thirty subjects were cluster-randomized to either the ISO (n=15) or INT (n=15) training program. Each training group performed their respective programs 2-times per week for 8 weeks. Subjects were assessed before (pre-test) and after (post-test) the intervention period using the following assessments: a jump-landing task graded using the Landing Error Scoring System (LESS), vertical jump height, T-test time, push-up and sit-up performance, and sit-and-reach test. The INT group performed better on the LESS test (pre-test: 3.90±1.02, post-test: 3.03±1.02; P=0.02), faster on the T-test (pre-test: 10.35±1.20s, post-test: 9.58±1.02s; P=0.01), and completed more sit-ups (pre-test: 40.20±15.01, post-test: 46.73±14.03; P=0.045) and push-ups (pre-test: 40.67±13.85, post-test: 48.93±15.17, P=0.05) at post-test compared to pre-test, and compared to the ISO group at post-test. Both groups performed more push-ups (P=0.002), jumped higher (P<0.001), and reached further (P=0.008) at post-test compared to pre-test. Performance enhancement programs should use an integrated approach to exercise selection in order to optimize performance and movement technique benefits.
Controlled laboratory study using a repeated-measures, counterbalanced design.
To test the ability of 8 Swiss ball exercises (roll-out, pike, knee-up, skier, hip extension right, hip extension left, decline push-up, and sitting march right) and 2 traditional abdominal exercises (crunch and bent-knee sit-up) on activating core (lumbopelvic hip complex) musculature.
Numerous Swiss ball abdominal exercises are employed for core muscle strengthening during training and rehabilitation, but there are minimal data to substantiate the ability of these exercises to recruit core muscles. It is also unknown how core muscle recruitment in many of these Swiss ball exercises compares to core muscle recruitment in traditional abdominal exercises such as the crunch and bent-knee sit-up.
A convenience sample of 18 subjects performed 5 repetitions for each exercise. Electromyographic (EMG) data were recorded on the right side for upper and lower rectus abdominis, external and internal oblique, latissimus dorsi, lumbar paraspinals, and rectus femoris, and then normalized using maximum voluntary isometric contractions (MVICs).
EMG signals during the roll-out and pike exercises for the upper rectus abdominis (63% and 46% MVIC, respectively), lower rectus abdominis (53% and 55% MVIC, respectively), external oblique (46% and 84% MVIC, respectively), and internal oblique (46% and 56% MVIC, respectively) were significantly greater compared to most other exercises, where EMG signals ranged between 7% to 53% MVIC for the upper rectus abdominis, 7% to 44% MVIC for the lower rectus abdominis, 14% to 73% MVIC for the external oblique, and 16% to 47% MVIC for the internal oblique. The lowest EMG signals were consistently found in the sitting march right exercise. Latissimus dorsi EMG signals were greatest in the pike, knee-up, skier, hip extension right and left, and decline push-up (17%-25% MVIC), and least with the sitting march right, crunch, and bent-knee sit-up exercises (7%-8% MVIC). Rectus femoris EMG signal was greatest with the hip extension left exercise (35% MVIC), and least with the crunch, roll-out, hip extension right, and decline push-up exercises (6%-10% MVIC). Lumbar paraspinal EMG signal was relative low (less than 10% MVIC) for all exercises.
The roll-out and pike were the most effective exercises in activating upper and lower rectus abdominis, external and internal obliques, and latissimus dorsi muscles, while minimizing lumbar paraspinals and rectus femoris activity. J Orthop Sports Phys Ther 2010;40(5):265-276, Epub 22 April 2010. doi:10.2519/jospt.2010.3073.
This study sought to examine any differences in upper rectus abdominis (URA) and lower rectus abdominis (LRA) muscle activity during four abdominal exercises, the curl-up, Swiss ball curl-up, Swiss ball jackknife and Swiss ball rollout. Fourteen healthy adults (7 males, 7 females, mean age+/-S.D.=21.8+/-3.8 years) performed abdominal exercises in a randomised order following maximal voluntary isometric contraction. Muscle activity of the URA and LRA was assessed using surface electromyography. Results indicated that activity of the URA was significantly greater than muscle activity of the LRA for the curl-up, Swiss ball curl-up and Swiss ball rollout. LRA muscle activity was greater than URA during the jacknife exercise. Muscle activity during the curl-up was significantly lower than muscle activity during the other exercises. To conclude, muscle activity was greater when exercises were performed on a Swiss ball in comparison to a stable surface and LRA muscle activity was maximized during the Swiss ball jacknife.
The knowledge of surface electromyography (SEMG) and the number of applications have increased considerably during the past ten years. However, most methodological developments have taken place locally, resulting in different methodologies among the different groups of users.A specific objective of the European concerted action SENIAM (surface EMG for a non-invasive assessment of muscles) was, besides creating more collaboration among the various European groups, to develop recommendations on sensors, sensor placement, signal processing and modeling. This paper will present the process and the results of the development of the recommendations for the SEMG sensors and sensor placement procedures. Execution of the SENIAM sensor tasks, in the period 1996-1999, has been handled in a number of partly parallel and partly sequential activities. A literature scan was carried out on the use of sensors and sensor placement procedures in European laboratories. In total, 144 peer-reviewed papers were scanned on the applied SEMG sensor properties and sensor placement procedures. This showed a large variability of methodology as well as a rather insufficient description. A special workshop provided an overview on the scientific and clinical knowledge of the effects of sensor properties and sensor placement procedures on the SEMG characteristics. Based on the inventory, the results of the topical workshop and generally accepted state-of-the-art knowledge, a first proposal for sensors and sensor placement procedures was defined. Besides containing a general procedure and recommendations for sensor placement, this was worked out in detail for 27 different muscles. This proposal was evaluated in several European laboratories with respect to technical and practical aspects and also sent to all members of the SENIAM club (>100 members) together with a questionnaire to obtain their comments. Based on this evaluation the final recommendations of SENIAM were made and published (SENIAM 8: European recommendations for surface electromyography, 1999), both as a booklet and as a CD-ROM. In this way a common body of knowledge has been created on SEMG sensors and sensor placement properties as well as practical guidelines for the proper use of SEMG.
This study was conducted to quantify the normalized amplitudes of the abdominal wall and back extensor musculature during a variety of push-up styles. We also sought to quantify their impact on spinal loading by calculating spinal compression and torque generation in the L4-5 area.
Ten university-age participants, nine males and one female, in good to excellent condition, volunteered to participate in this study. All participants were requested to perform a maximum of 12 different push-up exercises, three trials per exercise. Surface electromyographic data (EMG) were collected bilaterally on rectus abdominis, external oblique, internal oblique, latissimus dorsi, and erector spinae muscles, and unilaterally (right side) on pectoralis major, triceps brachii, biceps brachii, and anterior deltoid muscles. Spine kinetics were obtained using an anatomically detailed model of the torso/spine.
This study revealed that more dynamic push-ups (i.e., ballistic, with hand movement) required more muscle activation and higher spine load, whereas placing labile balls under the hands only resulted in modest increases in spine load. Right rectus abdominis (RA) activation was significantly higher than left RA activation during the left hand forward push-up and vice versa for the right hand forward push-up (P < 0.001). External oblique (EO) demonstrated the same switch in dominance during staggered hand push-ups (P < 0.01). The one-arm push-up resulted in the highest spine compression. Skilled participants showed greater synchronicity with peak muscle activation (plyometric type of contractions) during ballistic push-ups.
These data will help guide exercise selection for individuals with differing training objectives and injury history.
Push-up exercises are normally performed to challenge muscles that span upper extremity joints. However, it is also recognized that push-ups provide an effective abdominal muscle challenge, especially when the hands are in contact with a labile support surface. The purpose of this study was to compare trunk muscle activation levels and resultant intervertebral joint (IVJ) loading when standard and suspended push-ups were performed, and to quantify and compare the contribution of trunk muscles to IVJ rotational stiffness in both exercises. Eleven recreationally trained male volunteers performed sets of standard and suspended push-ups. Upper body kinematic, kinetic, and EMG data were collected and input into a 3D biomechanical model of the lumbar torso to quantify lumbar IVJ loading and the contributions of trunk muscles to IVJ rotational stiffness. When performing suspended push-ups, muscles of the abdominal wall and the latissimus dorsi were activated to levels that were significantly greater than those elicited when performing standard push-ups (p<.05). As a direct result of these increased activation levels, model-predicted muscle forces increased and consequently led to significantly greater mean (p=.0008) and peak (p=.0012) lumbar IVJ compressive forces when performing suspended push-ups. Also directly resulting from the increased activation levels of the abdominal muscles and the latissimus dorsi during suspended push-ups was increased muscular contribution to lumbar IVJ rotational stiffness (p<.05). In comparison to the standard version of the exercise, suspended push-ups appear to provide a superior abdominal muscle challenge. However, for individuals unable to tolerate high lumbar IVJ compressive loads, potential benefits gained by incorporating suspended push-ups into their resistance training regimen may be outweighed by the risk of overloading low-back tissues.
TRX suspension training bodyweight exercises: Scientific foundations and practical applications
- B Bettendorf
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The ABC of EMG: A practical introduction of kinesiological electromyography
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