Evidence-Based Strength Training
Knowledge of participant-specific internal loading conditions is essential to ensure an efficient and targeted training regimen with low risk of injury during strength training. The purpose of this study will be to use musculoskeletal simulation to calculate lower extremity muscle strength during the deadlift, good morning, and squat segments of strength training.
Eleven participants will be included in the study.
evaluated by performing 10 different variations of the split squat by varying step length and maximal frontal tibial angle, and 13 participants were measured by performing deadlift and good morning exercises.
Using an individual musculoskeletal model, the quadriceps ( four parts), hamstrings (four parts) and m force. The gluteus maximus (three parts) was calculated.
As a result.
The deadlift resulted in the greatest load on the quadriceps, especially the vastus externus and intermedius (18-34 N / kg), while the split squat (13-27 N / kg) showed the greatest load on the rectus femoris, but not on the posterior thigh (8-10 N / kg).
The hamstrings were loaded isometrically during good mornings, but dynamically during deadlifts. The gluteus maximus, the greatest loading was observed with the forelimb split squat (max 25 N/kg), but the deadlift produced increasingly greater loading with a wider range of motion at the hip and knee.
In conclusion.
The deadlift is able to activate all muscles of the entire lower limb.
In the split squat, the rectus femoris can be targeted for activation, but the peripelvic muscles can also be targeted.
In the Goodmornings, shifting to the hamstring side can serve the purpose of preventing ACL injury.
And by adjusting the joint angle, the load on the muscles can be adjusted.
Schellenberg, F., Taylor, W.R. & Lorenzetti, S. Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats. BMC Sports Sci Med Rehabil 9, 13 (2017). Available at: https://doi.org/10.1186/s13102-017-0077-x
Summary
Although the number of subjects may be small, it is rare that evidence-based muscle training is shown to be effective, which means that if these trainings are done properly, they can activate the targeted areas.There is no problem if you ignore empirical rules and mysterious theories and take these results into account, so the research results can be used in clinical practice and exercise.
It means that if you do these three types of exercises, you can aim to activate the muscles of the lower limbs, especially the thigh and pelvic area.
