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Effect of Unstable Loads on Stabilizing Muscles and Bar Motion During the Bench Press.
J Strength Cond Res. 2021 Feb 01; 35(Suppl 1):S120-S126.JS

Abstract

ABSTRACT

Lawrence, MA, Ostrowski, SJ, Leib, DJ, and Carlson, LA. Effect of unstable loads on stabilizing muscles and bar motion during the bench press. J Strength Cond Res 35(2S): S120-S126, 2021-Unstable loads are anecdotally used to increase muscle stabilizer strength and utilization; however, there is little evidence to support these claims. Twelve male powerlifters (age 28.6 ± 5.2 years, body mass 105.6 ± 14.5 kg, lifting experience 9.8 ± 6.0 years, and bench press 5 repetition maximum [5RM] 133.6 ± 30.9 kg) pressed their 5RM in one stable condition with a standard barbell, and 3 unstable conditions using a flexible barbell with weights suspended from elastic bands. Mean integrated muscle activity for each repetition of the stabilizers and prime movers were measured. A Lyapunov exponent and sample entropy indicated unstable loads were less predictable and more variable in the superior/inferior direction, thus more challenging to control, despite decreased loads. The main finding was increased bicep activity in all unstable conditions (light bands and plates, +57%; mini bands and plates, +67%; and mini bands and kettlebells, +88%). Although less weight was used in the unstable 5RMs, most stabilizer muscle activity was not different between conditions, suggesting that the amount of weight used during unstable load training (up to 32.3% less load) may be limited by the ability of stabilizer muscles to control the load.

Authors+Show Affiliations

Department of Physical Therapy, University of New England, Portland, Maine.Department of Physical Therapy, University of New England, Portland, Maine.Department of Orthopaedic Surgery, Washington University School of Medicine, St. Louis, Missouri; and.Department of Physical Therapy, University of New England, Portland, Maine. Center for Excellence in the Neurosciences, University of New England, Biddeford, Maine.

Pub Type(s)

Journal Article

Language

eng

PubMed ID

30138240

Citation

Lawrence, Michael A., et al. "Effect of Unstable Loads On Stabilizing Muscles and Bar Motion During the Bench Press." Journal of Strength and Conditioning Research, vol. 35, no. Suppl 1, 2021, pp. S120-S126.
Lawrence MA, Ostrowski SJ, Leib DJ, et al. Effect of Unstable Loads on Stabilizing Muscles and Bar Motion During the Bench Press. J Strength Cond Res. 2021;35(Suppl 1):S120-S126.
Lawrence, M. A., Ostrowski, S. J., Leib, D. J., & Carlson, L. A. (2021). Effect of Unstable Loads on Stabilizing Muscles and Bar Motion During the Bench Press. Journal of Strength and Conditioning Research, 35(Suppl 1), S120-S126. https://doi.org/10.1519/JSC.0000000000002788
Lawrence MA, et al. Effect of Unstable Loads On Stabilizing Muscles and Bar Motion During the Bench Press. J Strength Cond Res. 2021 Feb 1;35(Suppl 1):S120-S126. PubMed PMID: 30138240.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Effect of Unstable Loads on Stabilizing Muscles and Bar Motion During the Bench Press. AU - Lawrence,Michael A, AU - Ostrowski,Stephanie J, AU - Leib,Daniel J, AU - Carlson,Lara A, PY - 2018/8/24/pubmed PY - 2021/4/15/medline PY - 2018/8/24/entrez SP - S120 EP - S126 JF - Journal of strength and conditioning research JO - J Strength Cond Res VL - 35 IS - Suppl 1 N2 - ABSTRACT: Lawrence, MA, Ostrowski, SJ, Leib, DJ, and Carlson, LA. Effect of unstable loads on stabilizing muscles and bar motion during the bench press. J Strength Cond Res 35(2S): S120-S126, 2021-Unstable loads are anecdotally used to increase muscle stabilizer strength and utilization; however, there is little evidence to support these claims. Twelve male powerlifters (age 28.6 ± 5.2 years, body mass 105.6 ± 14.5 kg, lifting experience 9.8 ± 6.0 years, and bench press 5 repetition maximum [5RM] 133.6 ± 30.9 kg) pressed their 5RM in one stable condition with a standard barbell, and 3 unstable conditions using a flexible barbell with weights suspended from elastic bands. Mean integrated muscle activity for each repetition of the stabilizers and prime movers were measured. A Lyapunov exponent and sample entropy indicated unstable loads were less predictable and more variable in the superior/inferior direction, thus more challenging to control, despite decreased loads. The main finding was increased bicep activity in all unstable conditions (light bands and plates, +57%; mini bands and plates, +67%; and mini bands and kettlebells, +88%). Although less weight was used in the unstable 5RMs, most stabilizer muscle activity was not different between conditions, suggesting that the amount of weight used during unstable load training (up to 32.3% less load) may be limited by the ability of stabilizer muscles to control the load. SN - 1533-4287 UR - https://www.unboundmedicine.com/medline/citation/30138240/Effect_of_Unstable_Loads_on_Stabilizing_Muscles_and_Bar_Motion_During_the_Bench_Press_ DB - PRIME DP - Unbound Medicine ER -