Muscle Research – July 2016
It’s Good To Be The Swing
Lower-back pain is a common training partner for many people in the gym. Strengthening the lumbar muscles often clears up this painful and infuriating condition. A recent study published in the Journal of Strength and Conditioning Research compared the muscular fatigue generated in the lumber muscles by a kettlebell swing to that of an isolated lumbar extension on a fixed apparatus. While the lumbar extensions caused greater fatigue (measured through torque response), the kettlebell swing provided significant stimulus to the lumbar muscles despite the lack of pelvic restraint. The scientists who conducted the study commented on the efficacy of kettlebells swings in strengthening the lumbar muscles and treating lower-back pain.
Fall Into A Trap
Some people have never felt comfortable when doing a traditional barbell deadlift. It might be from an existing back problem, the length of the femurs, or any number of issues, but scientists feel that a reasonable alternative is the trap bar deadlift. Sometimes called a “hex bar,” this implement is shaped like a hexagon and more evenly distributes the weight of a deadlift across across the body. In a study published in the Journal of Strength and Conditioning Research, sports scientists measured muscle activity during a barbell deadlift and a trap bar variation. The former instigated more muscle activity in the lower back and the front of the quad, while the latter produced greater stimulus in the vastus lateralis, the muscle that gives bodybuilders the coveted “outer quad sweep.” (The trap bar is also much better for training jumping/power variations of the deadlift as well.) If you have trap bar at your gym, start putting it into your rotation.
Train Hard, Be Happy
University of Florida Health researchers found that specific genetic markers that predispose their owners to symptoms of depression are also predictors of those who may get the most relief from exercise. These results came to light after scientists dug deeply into the data of a study that showed that exercise did not affect the mood of a whole group. Once researchers began to cross-match the subjects who felt an increase in their ability to feel pleasure with those who carried certain genes, a pattern began to appear. Scientists speculated the mechanism behind this relationship has to do with the fact that physical activity increases the levels of neurotransmitters and endorphins, and suspect that exercise most likely increases the expression of the brain-derived neurotrophic gene (known as BDNF) a serotonin transporter. It should be noted that this study was done with subjects whose symptoms were not severe enough to be diagnosed with clinical depression.