Vidar Andersen

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

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.

Comparison of Kinematics and Muscle Activation in Free-Weight Back Squat With and Without Elastic Bands.

Abstract Saeterbakken, AH, Andersen, V, and van den Tillaar, R. Comparison of kinematics and muscle activation in free-weight back squat with and without elastic bands. J Strength Cond Res 30(4): 945–952, 2016—The purpose of the study was to compare kinematic muscle activation when performing 6 repetition maximum (6RM) squats using constant (free weights) or variable resistance (free weights + elastic bands). Twenty recreationally trained women were recruited with 4.6 ± 2.1 years of resistance training experience and a relative strength (6RM/body mass) of 1.1. After a familiarization session identifying the 6RM loads, the participants performed 6RM squats using constant and variable resistance in a randomized order. The total resistance in the variable resistance group was similar to the constant resistance in the presticking region (98%), but greater in the sticking region (105%) and the poststicking region (113%). In addition, the presticking barbell velocity was 21.0% greater using variable than constant resistance, but 22.8% lower in the poststicking region. No significant differences in muscle electromyographic activity, time occurrence, and vertical displacement between the squat modalities were observed, except for higher barbell displacement poststicking using variable resistance. It was concluded that, due to differences in total resistance in the different regions performing variable compared with constant resistance, greater barbell velocity was observed in the presticking region and lower resistance was observed in the poststicking region. However, the extra resistance in the sticking and poststicking regions during the variable resistance modality did not cause increased muscle activity. When performing squats with heavy resistance, the authors recommend using variable resistance, but we suggest increasing the percentage resistance from the elastic bands or using chains.

Effects of replacing free weights with elastic band resistance in squats on trunk muscle activation.

Abstract Saeterbakken, AH, Andersen, V, Kolnes, MK, and Fimland, MS. Effects of replacing free weights with elastic band resistance in squats on trunk muscle activation. J Strength Cond Res 28(11): 3056–3062, 2014—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.

Effects of BOSU ball(s) during sit-ups with body weight and added resistance on core muscle activation.

Abstract Saeterbakken, AH, Andersen, V, Jansson, J, Kvellestad, AC, and Fimland, MS. Effects of BOSU ball(s) during sit-ups with body weight and added resistance on core muscle activation. J Strength Cond Res 28(12): 3515–3522, 2014—The objective of this study was to assess the electromyographic activity of the rectus abdominis (upper and lower part) and external oblique during sit-ups performed on BOSU ball(s). Twenty-four men participated in a familiarization session, and in the next session, they performed the experimental tests in randomized order. The sit-ups were performed with 10 repetitions with body weight and with 10 repetition maximum (10RM) using elastic bands as external resistance under 4 different conditions: (a) on a stable surface, (b) with the BOSU ball under their feet (dome side down, lower-body instability), (c) BOSU ball under the low back (dome side up, upper-body instability), and (d) with BOSU balls under both feet and the low back (dual instability). The feet were not attached to the surface. We observed that with body weight, external oblique activation was decreased by upper-body instability and dual instability by 22–24% (p = 0.002–0.006), whereas the rectus abdominis was not affected by the surface. Using 10RM loads, the upper and lower rectus abdominis activities were increased by upper body and dual instability by 21–24% compared with that for a stable surface (P ⩽ 0.001–0.036). Further, lower-body instability did not affect muscle activities significantly with either load for any condition. Hence, BOSU balls under the low back can increase and decrease abdominal muscle activation depending on the load, whereas placing a BOSU ball under the feet with the dome side down had little impact.

The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance

Abstract The aim of the study was to compare the EMG activity performing 6RM competition style bench press (flat bench-wide grip) with 1) medium and narrow grip widths on a flat bench and 1) inclined and declined bench positions with a wide grip. Twelve bench press athletes competing at national and international level participated in the study. EMG activity was measured in the pectoralis major, anterior and posterior deltoid, biceps brachii, triceps brachii and latissimus dorsi. Non-significant differences in activation were observed between the three bench positions with the exception of 58.5-62.6% lower triceps brachii activation, but 48.3-68.7% greater biceps brachii activation in the inclined bench compared with the flat and declined bench position. Comparing the three grip widths, non-significant differences in activations were observed, with the exception of 25.9-30.5% lower EMG activity in the biceps brachii using a narrow grip, compared to the medium and wide grip conditions. The 6-RM loads were 5.8-11.1% greater using a medium and wide grip compared to narrow grip width and 18.5-21.5% lower in the inclined bench position compared with flat and declined. Comparing the EMG activity during the competition bench press style with either the inclined and declined bench position (wide grip) or using a narrow and medium grip (flat bench), only resulted in different EMG activity in the biceps- and triceps brachii. The 6RM loads varied with each bench press variation and we recommend the use of a wide grip on a flat bench during high load hypertrophy training to bench press athletes.

Muscle activation and strength in squat and Bulgarian squat on stable and unstable surface.

The aim of the study was to compare muscle activity using the same relative resistance in squats and Bulgarian squats on stable and unstable surface. Muscle strength and activity were assessed by 6-repetition maximum and concomitant surface electromyography. A cohort of 15 resistance-trained males performed the exercises on the floor or a foam cushion in randomized order. The muscle activity was greater in biceps femoris (63-77%, p<0.01) and core muscle external obliques (58-62%, p<0.05) for the Bulgarian squat compared to regular squats, but lower for rectus femoris (16-21%, p<0.05). Only Bulgarian squat showed differences concerning the surface, e. g. the unstable surface reduced the activation of erector spinae (10%, p<0.05) and biceps femoris (10%, p<0.05) compared to a stable surface. There were similar activations in the vasti muscles and rectus abdominis between the different exercises (p=0.313-0.995). Unstable surfaces resulted in a load decrement of 7% and 10% compared to stable surfaces (p<0.001). In conclusion, the squat was somewhat favorable for the activation of agonists, whereas Bulgarian squat was advantageous for the antagonist and somewhat for core muscles. Bulgarian- and regular squats complement each other, and it may be useful to include both in a periodized resistance training program.

Accelerations and high intensity running in field and assistant football referees during match play

ABSTRACT Objectives: (1) to examine accelerations and high intensity running (HIR) in football field referees (FR) and assistant referees (AR) during football matches and (2) to evaluate fluctuations in accelerations and HIR between first and second half and in 5-min periods. Methods: All movements of the referees were measured using a radio-based tracking system during 41 matches in the Norwegian top and second league during the 2015 and the 2016 seasons. Movements were classified into accelerations (≥2 m · s–2) and HIR (≥19.8 km · h–1). Results: AR performed 86% more accelerations than FR (158 (147–169) vs. 85 (76–94), P < 0.001, d = 1.9), and FR performed 171% longer HIR distance than AR (619 (534–703) m vs. 228 (208–248), P < 0.001, d = 2.7). When divided into 5-min periods, the number of accelerations (P < 0.001) and acceleration distance (P < 0.001) were reduced towards the end of both halves in AR. However, in the 5-min subsequent to the most intense 5-min period of the match, both FR and AR performed accelerations and HIR (n and m) equal to the 5-min mean (P > 0.35). Conclusions: As the running performance of FR and AR are substantially different, training recommendations for AR should include more accelerations while FR should focus on HIR and endurance training.

Core Muscle Activation in One-Armed and Two-Armed Kettlebell Swing

Abstract Andersen, V, Fimland, MS, Gunnarskog, A, Jungård, G-A, Slåttland, R-A, Vraalsen, ØF, and Saeterbakken, AH. Core muscle activation in one-armed and two-armed kettlebell swing. J Strength Cond Res 30(5): 1196–1204, 2016—The aim of the study was to compare the electromyographic activity of rectus abdominis, oblique external, and lower and upper erector spinae at both sides of the truncus in 1-armed and 2-armed kettlebell swing. Sixteen healthy men performed 10 repetitions of both exercises using a 16-kg kettlebell in randomized order. For the upper erector spinae, the activation of the contralateral side during 1-armed swing was 24% greater than that of the ipsilateral side during 1-armed swing (p < 0.001) and 11% greater during 2-armed swing (p = 0.026). Furthermore, the activation in 2-armed swing was 12–16% greater than for the ipsilateral side in 1-armed swing (p < 0.001). For rectus abdominis, however, 42% lower activation of the contralateral side was observed during 1-armed swing compared with ipsilateral sides during 2-armed swing (p = 0.038) and 48% compared with the ipsilateral side during 1-armed swing (p = 0.044). Comparing the different phases of the swing, most differences in the upper erector spinae were found in the lower parts of the movement, whereas for the rectus abdominis, the differences were found during the hip extension. In contrast, similar muscle activity in the lower erector spinae and external oblique between the different conditions was observed (p = 0.055–0.969). In conclusion, performing the kettlebell swing with 1 arm resulted in greater neuromuscular activity for the contralateral side of the upper erector spinae and ipsilateral side of the rectus abdominis, and lower activation of the opposite side of the respective muscles.

Elastic Bands in Combination With Free Weights in Strength Training: Neuromuscular Effects.

Abstract Andersen, V, Fimland, MS, Kolnes, MK, and Saeterbakken, AH. Elastic bands in combination with free weights in strength training: neuromuscular effects. J Strength Cond Res 29(10): 2932–2940, 2015—This study compared the effects of a variable vs. a constant lower limb resistance training program on muscle strength, muscle activation, and ballistic muscle performance at different knee angles. Thirty-two females were randomized to a constant resistance training free-weight group (FWG) or a variable resistance training group using free weights in combination with elastic bands (EBG). Two variations of the squat exercise (back squat and split) were performed 2 days per week for 10 weeks. Knee extensor maximal voluntary isometric contraction (MVC) and countermovement jump were assessed at knee angles of 60, 90, and 120° before and after the intervention. During the MVCs, muscle activation of the superficial knee extensor muscles was measured using surface electromyography. The FWG increased their MVCs at 60 and 90° (24 and 15%, respectively), whereas the EBG only increased significantly at 60° (15%). The FWG increased their jump height significantly at all angles (12–16%), whereas the EBG only improved significantly at 60 and 90° (15 and 10%, respectively). Both groups improved their 6-repetition maximum free-weight squat performance (EBG: 25% and FWG: 23%). There were no significant changes in muscle activation. In conclusion, constant and variable resistance training provided similar increases in dynamic and isometric strength, and ballistic muscle performance, albeit most consistently for the group training only with free weights.