Atle Hole Saeterbakken

Effect of core stability training on throwing velocity in female handball players.

Saeterbakken, AH, van den Tillaar, R, and Seiler, S. Effect of core stability training on throwing velocity in female handball players. J Strength Cond Res 25(3): 712-718, 2011-The purpose was to study the effect of a sling exercise training (SET)-based core stability program on maximal throwing velocity among female handball players. Twenty-four female high-school handball players (16.6 ± 0.3 years, 63 ± 6 kg, and 169 ± 7 cm) participated and were initially divided into a SET training group (n = 14) and a control group (CON, n = 10). Both groups performed their regular handball training for 6 weeks. In addition, twice a week, the SET group performed a progressive core stability-training program consisting of 6 unstable closed kinetic chain exercises. Maximal throwing velocity was measured before and after the training period using photocells. Maximal throwing velocity significantly increased 4.9% from 17.9 ± 0.5 to 18.8 ± 0.4 m·s−1 in the SET group after the training period (p < 0.01), but was unchanged in the control group (17.1 ± 0.4 vs. 16.9 ± 0.4 m·s−1). These results suggest that core stability training using unstable, closed kinetic chain movements can significantly improve maximal throwing velocity. A stronger and more stable lumbopelvic-hip complex may contribute to higher rotational velocity in multisegmental movements. Strength coaches can incorporate exercises exposing the joints for destabilization force during training in closed kinetic chain exercises. This may encourage an effective neuromuscular pattern and increase force production and can improve a highly specific performance task such as throwing.

A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements

Abstract The purpose of this study was to compare one-repetition maximum (1-RM) and muscle activity in three chest-press exercises with different stability requirements (Smith machine, barbell, and dumbbells). Twelve healthy, resistance-trained males (age 22.7 ± 1.7 years, body mass 78.6 ± 7.6 kg, stature 1.80 ± 0.06 m) were tested for 1-RM of the three chest-press exercises in counterbalanced order with 3–5 days of rest between the exercises. One-repetition maximum and electromyographic activity of the pectoralis major, deltoid anterior, biceps, and triceps brachii were recorded in the exercises. The dumbbell load was 14% less than that for the Smith machine (P ≤ 0.001, effect size [ES] = 1.05) and 17% less than that for the barbell (P ≤ 0.001, ES = 1.11). The barbell load was ∼3% higher than that for the Smith machine (P = 0.016, ES = 0.18). Electrical activity in the pectoralis major and anterior deltoid did not differ during the lifts. Electrical activity in the biceps brachii increased with stability requirements (i.e. Smith machine <barbell <dumbbells; P ≤ 0.005; ES = 0.57, 1.46, and 2.00, respectively), while triceps brachii activity was reduced using dumbbells versus barbell (P = 0.007, ES = 0.73) and dumbbells versus Smith machine (P = 0.003, ES = 0.62). In conclusion, high stability requirements in the chest press (dumbbells) result in similar (pectoralis major and anterior deltoid), lower (triceps brachii) or higher (biceps brachii) muscle activity. These findings have implications for athletic training and rehabilitation.

Muscle force output and electromyographic activity in squats with various unstable surfaces.

Abstract Saeterbakken, AH and Finland, MS. Muscle force output and electromyographic activity in squats with various unstable surfaces. J Strength Cond Res 27(1): 130–136, 2013—The purpose of the study was to compare force output and muscle activity of leg and trunk muscles in isometric squats executed on stable surface (i.e., floor), power board, BOSU ball, and balance cone. Fifteen healthy men (23.3 ± 2.7 years, mass: 80.5 ± 8.5 kg, height: 1.81 ± 0.09 m) volunteered. The force output and electromyographic (EMG) activities of the rectus femoris, vastus medialis, vastus lateralis, biceps femoris, soleus, rectus abdominis, oblique external, and erector spinae were assessed. The order of the surfaces was randomized. One familiarization session was executed before the experimental test. Compared with stable surface (749 ± 222 N), the force output using power board was similar (−7%, p = 0.320) but lower for BOSU ball (−19%, p = 0.003) and balance cone (−24%, p ⩽ 0.001). The force output using BOSU ball and balance cone was approximately 13% (p = 0.037) and approximately 18% (p = 0.001) less than the power board. There were similar EMG activities between the surfaces in all muscles except for rectus femoris, in which stable squat provided greater EMG activity than did the other exercises (p = 0.004–0.030). Lower EMG activity was observed in the rectus femoris using balance cone compared with the BOSU ball (p = 0.030). In conclusion, increasing the instability of the surface during maximum effort isometric squats usually maintains the muscle activity of lower-limb and superficial trunk muscles although the force output is reduced. This suggests that unstable surfaces in the squat may be beneficial in rehabilitation and as a part of periodized training programs, because similar muscle activity can be achieved with reduced loads.

Electromyographic Activity and 6RM Strength in Bench Press on Stable and Unstable Surfaces

Abstract Saeterbakken, AH and Fimland, MS. Electromyographic activity and 6RM strength in bench press on stable and unstable surfaces. J Strength Cond Res 27(4): 1101–1107, 2013—The purpose of the study was to compare 6-repetition maximum (6RM) loads and muscle activity in bench press on 3 surfaces, namely, stable bench, balance cushion, and Swiss ball. Sixteen healthy, resistance-trained men (age 22.5 ± 2.0 years, stature 1.82 ± 6.6 m, and body mass 82.0 ± 7.8 kg) volunteered for 3 habituation/strength testing sessions and 1 experimental session. In randomized order on the 3 surfaces, 6RM strength and electromyographic activity of pectoralis major, deltoid anterior, biceps brachii, triceps brachii, rectus abdominis, oblique external and erector spinae were assessed. Relative to stable bench, the 6RM strength was approximately 93% for balance cushion (p ⩽ 0.001) and approximately 92% for Swiss ball (p = 0.008); the pectoralis major electromyographic (EMG) activity was approximately 90% using the balance cushion (p = 0.080) and approximately 81% using Swiss ball (p = 0.006); the triceps EMG was approximately 79% using the balance cushion (p = 0.028) and approximately 69% using the Swiss ball (p = 0.002). Relative to balance cushion, the EMG activity in pectoralis, triceps, and erector spinae using Swiss ball was approximately 89% (p = 0.016), approximately 88% (p = 0.014) and approximately 80% (p = 0.020), respectively. In rectus abdominis, the EMG activity relative to Swiss ball was approximately 69% using stable bench (p = 0.042) and approximately 65% using the balance cushion (p = 0.046). Similar EMG activities between stable and unstable surfaces were observed for deltoid anterior, biceps brachii, and oblique external. In conclusion, stable bench press had greater 6RM strength and triceps and pectoralis EMG activity compared with the unstable surfaces. These findings have implications for athletic training and rehabilitation, because they demonstrate an inferior effect of unstable surfaces on muscle activation of prime movers and strength in bench press. If an unstable surface in bench press is desirable, a balance cushion should be chosen instead of a Swiss ball.

The Sticking Region in Three Chest-Press Exercises with Increasing Degrees of Freedom

Abstract Van den Tillaar, R, and Sæterbakken, A. The sticking region in three chest-press exercises with increasing degrees of freedom. J Strength Cond Res 26(11): 2962–2969, 2012—The purpose was to investigate the effect of 3 chest-press exercises with different degrees of freedom upon the sticking region and muscle activity in maximal attempts. It was hypothesized that, with increasing degrees of freedom, the sticking region (the weakest region during the lift) would be longer because the muscles need to use a part of their ability to control these increasing degrees of freedom during the exercise. Furthermore, the prime movers would have the same muscle activity, but the biceps muscle activity would increase when the degrees of freedom increases because of the enhanced control of the upward movement. Eleven male subjects (age 22.6 ± 1.7 years, body mass 78.6 ± 8.0 kg, stature 1.80 ± 0.07 m) with at least 1 year of bench press training experience participated in this study. Every subject was tested in 1 repetition maximum (1RM) in the 3 chest-press exercises. During the attempts, kinematics and muscle activity were recorded and analyzed in 4 different regions (downward, presticking, sticking, and poststicking). The participants achieved the highest 1RM strength using the free barbell (106.4 ± 15.5 kg), followed by the Smith machine (103.6 ± 14.8 kg) and dumbbells (89.5 ± 13.7 kg). Furthermore, muscle activity differences (electromyographic) between the 3 different exercises and the muscle activation between the 4 different regions were found. The length of the different lifting regions together with muscle activity was different between the exercises. However, the differences found did not follow the line of increasing degrees of freedom that would result in a longer sticking region. Therefore, it is possible to choose to train a particular chest press exercise with the purpose of training a particular muscle more than the others.

Is the occurrence of the sticking region the result of diminishing potentiation in bench press

Abstract In this study we investigated if the occurrence of the sticking region was a result of diminishing potentiation (coinciding delayed muscle activation) or the result of a mechanically poor region in which the muscles can produce less force. A regular one-repetition maximum (1RM) free-weight bench press was compared with isometric bench presses performed at 12 different positions. A lower force at the sticking region compared to the other regions in the isometric bench presses would confirm the mechanically-poor-position hypothesis. Twelve resistance-trained males (age 21.7 ± 1.3 years, mass 78 ± 5.8 kg, height 1.81 ± 0.05 m) were tested in 1RM and in isometric contractions in bench press in 12 different positions, indicated by the vertical distance between barbell and sternum, covering the whole range of motion during the concentric phase. Barbell kinematics and muscle activity were registered. In both types of executions a region of lower force output was observed, which supports the mechanically-poor-position hypothesis. Electromyographic activity of four muscles showed the same pattern in the isometric and 1RM attempts. It was concluded that diminishing effect potentiation could not explain the existence of the sticking region.

The Existence of a Sticking Region in Free Weight Squats

Abstract The aim of this study was to investigate the existence of the sticking region in two legged free weight squats. Fifteen resistance-training males (age 24 ± 4 years, body mass 82 ± 11 kg, body height 179 ± 6 cm) with 6 ± 3 years of resistance-training experience performed 6-RM in free weight squats. The last repetition was analyzed for the existence of a sticking region. Only in 10 out of 15 participants a sticking region was observed. The observed sticking region was much shorter than in the bench press. Furthermore, rectus femoris decreased the EMG activity in contrast to increased EMG activity in biceps femoris around the sticking and surrounding region. No significant change in EMG activity was found for the lateral and medial vastus muscles. It is suggested that a combination of these muscle activity changes could be one of the causes of the existence of the sticking region in free weight squats

Fatigue effects upon sticking region and electromyography in a six-repetition maximum bench press

Abstract The aim of the study was to examine the sticking region and concomitant neuromuscular activation of the prime movers during six-repetition maximum (RM) bench pressing. We hypothesised that both peak velocities would decrease and that the electromyography (EMG) of the prime movers (deltoid, major pectoralis and triceps) would increase during the pre-sticking and sticking region during the six repetitions due to fatigue. Thirteen resistance-trained males (age 22.8 ± 2.2 years, stature 1.82 ± 0.06 m, body mass 83.4 ± 7.6 kg) performed 6-RM bench presses. Barbell kinematics and EMG activity of pectoralis major, deltoid anterior, and triceps brachii during the pre-, sticking and post-sticking region of each repetition in a 6-RM bench press were analysed. For both the sticking as the post-sticking region, the time increased significantly from the first to the sixth repetition. Vertical barbell height at the start of sticking region was lower, while the height at the end of the sticking region and post-sticking region did not change during the six repetitions. It was concluded that in 6-RM bench pressing performance, the sticking region is a poor mechanical force region due to the unchanged barbell height at the end of the sticking region. Furthermore, when fatigue occurs, the pectoralis and the deltoid muscles are responsible for surpassing the sticking region as indicated by their increased activity during the pre- and sticking region during the six-repetitions bench press.

Effects of grip width on muscle strength and activation in the lat pull-down.

Abstract Andersen, V, Fimland, MS, Wiik, E, Skoglund, A, and Saeterbakken, AH. Effects of grip width on muscle strength and activation in the lat pull-down. J Strength Cond Res 28(4): 1135–1142, 2014—The lat pull-down is one of the most popular compound back exercises. Still, it is a general belief that a wider grip activates the latissimus dorsi more than a narrow one, but without any broad scientific support. The aim of the study was to compare 6 repetition maximum (6RM) load and electromyographic (EMG) activity in the lat pull-down using 3 different pronated grip widths. Fifteen men performed 6RM in the lat pull-down with narrow, medium, and wide grips (1, 1.5, and 2 times the biacromial distance) in a randomized and counterbalanced order. The 6RM strengths with narrow (80.3 ± 7.2 kg) and medium grip (80 ± 7.1 kg) were higher than wide grip (77.3 ± 6.3 kg; p = 0.02). There was similar EMG activation between grip widths for latissimus, trapezius, or infraspinatus, but a tendency for biceps brachii activation to be greater for medium vs. narrow (p = 0.09), when the entire movement was analyzed. Analyzing the concentric phase separately revealed greater biceps brachii activation using the medium vs. narrow grip (p = 0.03). In the eccentric phase, there was greater activation using wide vs. narrow grip for latissimus and infraspinatus (p ⩽ 0.04), and tendencies for medium greater than narrow for latissimus, and medium greater than wide for biceps (both p = 0.08), was observed. Collectively, a medium grip may have some minor advantages over small and wide grips; however, athletes and others engaged in resistance training can generally expect similar muscle activation which in turn should result in similar hypertrophy gains with a grip width that is 1–2 times the biacromial distance.

Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses

Abstract Saeterbakken, AH and Fimland, MS. Effects of body position and loading modality on muscle activity and strength in shoulder presses. J Strength Cond Res 27(7): 1824–1831, 2013—Little is known about the effect of performing upper-body resistance exercises with dumbbells versus barbells and standing versus seated. Therefore, this study sought to compare electromyogram activity (EMG) and one-repetition maximum (1-RM) in barbell and dumbbell shoulder presses performed seated and standing. Fifteen healthy men volunteered for 1-RM and EMG testing with a load corresponding to 80% of the 1-RM. Electromyogram activity was measured in the anterior, medial, and posterior deltoids and biceps and triceps brachii. The following EMG differences or trends were observed: For deltoid anterior: ∼11% lower for seated barbell versus dumbbell (p = 0.038), ∼15% lower in standing barbell versus dumbbell (p < 0.001), ∼8% lower for seated versus standing dumbbells (p = 0.070); For medial deltoid, ∼7% lower for standing barbell versus dumbbells (p = 0.050), ∼7% lower for seated versus standing barbell (p = 0.062), 15% lower for seated versus standing dumbbell (p = 0.008); For posterior deltoid: ∼25% lower for seated versus standing barbell (p < 0.001), ∼24% lower for seated versus standing dumbbells (p = 0.002); For biceps, ∼33% greater for seated barbell versus dumbbells (p = 0.002), 16% greater for standing barbell versus dumbbell (p = 0.074), ∼23% lower for seated versus standing dumbbells (p < 0.001); For triceps, ∼39% greater for standing barbell versus dumbbells (p < 0.001), ∼20% lower for seated versus standing barbell (p = 0.094). 1-RM strength for standing dumbbells was ∼7% lower than standing barbell (p = 0.002) and ∼10% lower than seated dumbbells (p < 0.001). In conclusion, the exercise with the greatest stability requirement (standing and dumbbells) demonstrated the highest neuromuscular activity of the deltoid muscles, although this was the exercise with the lowest 1-RM strength.