The effects of a 4-week mesocycle of barbell back squat or barbell hip thrust strength training upon isolated lumbar extension strength

Abstract

Objectives Common exercises such as the barbell back squat (BBS) and barbell hip thrust (BHT) are perceived to provide a training stimulus to the lumbar extensors. However, to date there have been no empirical studies considering changes in lumbar extension strength as a result of BBS or BHT resistance training (RT) interventions. Purpose To consider the effects of BBS and BHT RT programmes upon isolated lumbar extension (ILEX) strength. Methods Trained male subjects (n = 14; 22.07 ± 0.62 years; 179.31 ± 6.96 cm; 79.77 ± 13.81 kg) were randomised in to either BBS (n = 7) or BHT (n = 7) groups and performed two training sessions per week during a 4-week mesocycle using 80% of their 1RM. All subjects were tested pre- and post-intervention for BBS and BHT 1RM as well as isometric ILEX strength. Results Analyses revealed that both BBS and BHT groups significantly improved both their BBS and BHT 1RM, suggesting a degree of transferability. However, the BBS group improved their BBS 1RM to a greater degree than the BHT group (p = 0.050; ∼11.8 kg/10.2% vs. ∼8.6 kg/7.7%, respectively). And the BHT group improved their BHT 1RM to a greater degree than the BBS group (p = 0.034; ∼27.5 kg/24.8% vs. ∼20.3 kg/13.3%, respectively). Neither BBS nor BHT groups significantly improved their isometric ILEX strength. Conclusions The present study supports the concept of specificity, particularly in relation to the movement mechanics between trunk extension (including pelvic rotation) and ILEX. Our data suggest that strength coaches, personal trainers, and trainees can self-select multi-joint lower-body trunk extension exercises based on preference or variety. However, evidence suggests that neither the BBS nor BHT exercises can meaningfully increase ILEX strength. Since strengthening these muscles might enhance physical and sporting performance we encourage strength coaches and personal trainers to prescribe ILEX exercise.

Transfer Between Lifts: Increased Strength in Untrained Exercises

“…However, the degree of transfer was not similar between exercises, as the front SQ group increased their hip thrust 3RM by 23.5 kg, whereas the hip thrust group only increased their front SQ 3RM by 5.5 kg. Similar outcomes were reported by Hammond et al (9) when they compared the transferability between back SQ and hip thrust in 14 resistance-trained males. Specifically, after a 4-week training block, hip thrust and back SQ 1RM significantly increased for both groups.…”

“…Strength and conditioning research has traditionally focused on the transfer of power and strength from RT to athletic performance (2,19,22,26,28,29). More recently, transfer has been studied in the context of increased strength in untrained exercises (6,9,14,17,18,25,27). Considering bilateral lower-body ground-based exercises, there is evidence of transfer between hip thrust and front SQ (6), hip thrust and back SQ (9), DL and back SQ (17), and kettlebell swing and DL (14).…”

“…More recently, transfer has been studied in the context of increased strength in untrained exercises (6,9,14,17,18,25,27). Considering bilateral lower-body ground-based exercises, there is evidence of transfer between hip thrust and front SQ (6), hip thrust and back SQ (9), DL and back SQ (17), and kettlebell swing and DL (14). However, specificity predominated in these studies because 1RM increased by more in the trained exercises (6,9,14,17).…”

“…These data provide strong evidence for specificity and transferability as both exercises can be used to increase maximal strength for the trained and untrained exercises (17). When applying these studies to practice, it is recommended that SCSs use multiple lower-body exercises concurrently during a periodized training plan and to include specific training phases that emphasize one over the other (6,9,17).…”

Peer Review #1 of "Muscle activation varies between high-bar and low-bar back squat (v0.1)"

“…Due to its multi-joint characteristics, it is also recognized as a screening test for movement deficits (Kritz, Cronin & Hume, 2009;Myer et al, 2014;Kushner et al, 2015;Rabin & Kozol, 2017) or even physical examination (Ahankoob et al, 2011). Different aspects of squat technique, including muscle activity, were subjects of many research projects and biomechanical analysis (Gullett et al 2009;Schwanbeck, Chilibeck & Binsted, 2009;McBride et al, 2010;Fujita et al, 2011;Bryanton et al, 2012;Clark, Lambert & Hunter, 2012;Contreras et al, 2015;Contreras et al, 2016;Saeterbakken, Andersen & van den Tillaar, 2016;Hammond et al, 2019). Among the groups which are most interested in the practical application of such results are powerlifters and their coaches.…”