BACK EXTENSION – RESEARCH
45º BACK EXTENSION – RDL – GHR HORIZONTAL
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EMG STUDIES
BICEPS FEMORIS, SEMITENDINOSUS, GLUTEUS MAXIMUS & MEDIUS, ERECTORS
– VARIATIONS of 2-LEG RDL’s
Analysis of Romanian, Step-Romanian, and Stiff-Leg Deadlift – 2022 – Coratella
Procedure
– RMS-ECG: Root mean square electrocardiography
– 10 competitive bodybuilders (training seniority of 10.6 ± 1.8 years) performed at 80% 1-RM:
Results
Biceps femoris: Straight-Leg Deadlift 88 . RDL slight bend in the knee 84 . RDL standing on a step box 80
Semitendinosus: RDL standing on a step box 120 . RDL slight bend in the knee 100 . Straight-Leg Deadlift 75
+ Gluteus maximus: RDL standing on a step box 115 . Straight-Leg Deadlift 95 . RDL slight bend in the knee 85
+ Gluteus medius: RDL standing on a step box 60 . Straight-Leg Deadlift 50 . RDL slight bend in the knee 50
+ Erector spinae longissimus: RDL standing on a step box 160 . RDL slight bend in the knee 115 . Straight-Leg Deadlift 115
+ Erector spinae iliocostalis: Straight-Leg Deadlift 70 . RDL slight bend in the knee 65 . RDL standing on a step box 50
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UPPER & LOWER BICEPS FEMORIS, UPPER & LOWER GLUTEUS MAX, ERECTORS
– RDL, 45º BACK EXTENSION
Comparison of Muscle Activity in Three Single-Joint, Hip Extension Exercises in Resistance-Trained Women – 2021 – Andersen, Saeterbaeken
Procedure
– 15 resistance-trained females; 3×6 RM
Results
Biceps Femoris Lower Region: 45 degree back extension 65% . RDL – Romanian Deadlift 50%
Biceps Femoris Upper Region: 45 degree back extension 95% . RDL – Romanian Deadlift 40%
+ Gluteus Maximus – Lower Region: 45 degree back extension 55% . RDL – Romanian Deadlift 52%
+ Gluteus Maximus – Upper Region: 45 degree back extension 75% . RDL – Romanian Deadlift 40%
+ Erector Spinae: Lower Region: 45 degree back extension 90% . RDL – Romanian Deadlift 90% . seated machine back extension 62%
+ Erector Spinae: Upper Region: seated machine back extension 90% . 45 degree back extension 90% . RDL – Romanian Deadlift 80%
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HIP JOINT EXTENSION TORQUE
– GHR HORIZONTAL BACK EXTENSION, 45º BACK EXTENSION
Are All Hip Extension Exercises Created Equal? – 2013 – Contreras
Procedure
– Classified as “hip dominant lifts” as they act primarily on the hip joint
– Tested hip extension torque
Results for Hip Extension Torque
1. 45º Straight Legs: 478Nm @135º . 338Nm @90º . 338Nm @180º
2. GHR Straight Legs: 478Nm @180º . 338Nm @135º . 0Nm @90º
3. Good Mornings: 478Nm @90º . 338Nm @135º . 0Nm @180º
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BICEPS FEMORIS, LUMBAR MULTIFIDUS
– RDL vs. Conventional Deadlift
Electromyographic 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 electromyographic 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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