DEADLIFTS – RESEARCH
1
MOMENT ARM STUDY
STRAIGHT BAR VS. HEX BAR
A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads – Swinton – 2011
Procedure
– 19 male powerlifters performed trials at maximum speed with loads of 10, 20, 30, 40, 50, 60, 70, 80% of their predetermined 1RM
Results
– HBD significantly altered resistance moment at the joints, resulting in lower peak moments at the lumbar spine, hip, and ankle and increased peak moment at the knee
– 1RM: HBD 265 ± 41 kg vs. SBD 245 ± 39 kg
– Maximum peak power values: HBD 4,872 ± 636 W; SBD 4,388 ± 713
– Across submaximal loads, significantly greater peak force, peak velocity and peak power values were produced during the HBD compared to SBD
EMG STUDIES
GLUTEUS MAXIMUS UPPER & LOWER, ERECTOR SPINAE UPPER & LOWER
– Hip Thrust vs. BB Deadlift vs. Hex Bar Deadlift
EMG Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises – 2018 – Andersen, Vidar, Saeterbakken
– Science du Sport – Summary .
Subjects
– Thirteen healthy men aged 20–25 years old with 4.5 ± 1.9 years of strength training experience
Results
Gluteus Maximus Upper: Hip Thrust
Gluteus Maximus Lower: Hip Thrust
+ Biceps Femoris Upper: Deadlift
+ Biceps Femoris Lower: Deadlift
+ Erector Spinae Upper: Hip Thrust
+ Erector Spinae Lower: Deadlift
BICEPS FEMORIS, LUMBAR MULTIFIDUS
– RDL vs. Conventional Deadlift
EMG Activity of Lower Body Muscles during the Deadlift and Still-Legged Deadlift – 2013 – Bezerra
Procedure
– Repetition maximum test (1 RM) for both exercises; both exercises were performed at 70% of 1 RM
Results
Biceps Femoris: Conventional 100 . RDL 100
Lumbar Multifidus: Conventional 110 . RDL 105
BICEPS FEMORIS, GLUTEUS MAXIMUS
– RDL vs. Conventional Deadlift
An EMG and kinetic comparison of conventional and Romanian deadlifts – 2018 – Sangwoo Lee
Procedure
– Limitation: each deadlift with 70% of the Romanian deadlift one repetition maximum (1RM) determined using a 1RM testing.
Results Peak EMG
Gluteus Maximus: Conventional 50 . RDL 45
Biceps Femoris: Conventional 55 . RDL 55
+ Rectus Femoris: Conventional 60 . RDL 15
Results Peak Joint Flexion
Hip: Conventional 90 . RDL 75
Knee: Conventional 85 . RDL 30
Ankle: Conventional 110 . RDL 90
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