Effects of Replacing Free Weights With Elastic Band Resistance in Squats on Trunk Muscle Activation

Abstract

The purpose of this study was to assess the effects of adding elastic bands to free-weight squats on the neuromuscular activation of core muscles. Twenty-five resistance trained women with 4.6 ± 2.1 years of resistance training experience participated in the study. In randomized order, the participants performed 6 repetition maximum in free-weight squats, with and without elastic bands (i.e., matched relative intensity between exercises). During free-weight squats with elastic bands, some of the free weights were replaced with 2 elastic bands attached to the lowest part of the squat rack. Surface electromyography (EMG) activity was measured from the erector spinae, external oblique, and rectus abdominis, whereas a linear encoder measured the vertical displacement. The EMG activities were compared between the 2 lifting modalities for the whole repetition and separately for the eccentric, concentric, and upper and lower eccentric and concentric phases. In the upper (greatest stretch of the elastic band), middle, and lower positions in squats with elastic bands, the resistance values were approximately 117, 105, and 93% of the free weight-only trial. Similar EMG activities were observed for the 2 lifting modalities for the erector spinae (p = 0.112-0.782), external oblique (p = 0.225-0.977), and rectus abdominis (p = 0.315-0.729) in all analyzed phases. In conclusion, there were no effects on the muscle activity of trunk muscles of substituting some resistance from free weights with elastic bands in the free-weight squat.

Core Muscle Activity during Physical Fitness Exercises: A Systematic Review

“…All parts of the feet are in contact with the floor. This exercise may vary depending on specific protocols (e.g., back squat on unstable surfaces, on Smith machine, different loads, or half-squat) [28,30,38,44,48,53,69,74,77,83].…”

A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude for the Barbell, Band, and American Hip Thrust Variations

“…Bands have recently been shown to elicit similar levels of EMG amplitude compared with free weights, 29,30 and to alter the moment-angle curve to require greater hip extension moments at shorter muscle lengths. 31,32 Because the gluteus maximus elicits the greatest amount of EMG amplitude at end-range hip extension, 33 it is plausible that the band hip thrust might outperform the barbell in peak gluteus maximus EMG.…”

Force-Velocity Relationship of Leg Extensors Obtained From Three Different Types of Load

“…Namely, in training and the competition itself, the athletes overcome certain external load which has two main componentsgravitational and inertialwhere their neglecting lessens the information power of the tests. Previous studies have examined the impact of the different types of loads to the effects of training (Anderson, Sforzo, & Sigg, 2008;Galpin et al, 2015;Saeterbakken, Andersen, Kolnes, & Fimland, 2014;Stevenson, Warpeha, Dietz, Giveans, & Erdman, 2010;Wallace, Winchester, & McGuigan, 2006). The findings of the studies mentioned have confirmed that application of different types of loads (usage of weights, rubber bands and their combination) lead to different effects of training.…”