Geschatte leestijd: 2 minutenRecent research has shown that the overhead squat does not have a greater effect on the muscles of the trunk than the back squat (normal squat). The results will soon be published in the Journal of Strength and Research Conditioning (1).
Overhead Squat or normal squat
The purpose of this study was to compare muscle activity and kinetics during the back squat and overhead squat performed at three relative intensities (60, 75, and 90% 3RM). Fourteen subjects (age: 26 +/- 7 yrs, height: 182.5 +/- 13.5 cm, body mass: 90.5 +/- 17.5 kg) performed each exercise using a within-subjects crossover design. In addition, a selection of trunk isolation exercises were included to provide additional comparisons. Squats were performed on a force platform with electromyographic (EMG) activity of the anterior deltoid (AD), rectus abdominis (RA), external oblique (EO), erector spinae (ES), gluteus maximus (GM), vastus lateralis (VL), biceps femoris (BF), and lateral gastrocnemius (GA) recorded throughout. The overhead squat demonstrated significantly greater (p<0.05) activity in the anterior trunk muscles (RA and EO) during the eccentric phase. However, the magnitudes of the differences were relatively small (~ 2 to 7%). In contrast, the back squat displayed significantly greater (p<0.05) activity in the posterior aspect of the trunk (ES) and all lower-body muscles during the concentric phase. Kinetic comparisons revealed that significantly greater peak force (p<0.05) was developed during the back squat. EMG comparisons between the trunk isolation exercises and squat variations demonstrated substantially greater anterior trunk activity during the isolation exercises, whereas the highest activity in the posterior aspect of the trunk was obtained during the squats (p<0.05). The results of the study do not support the hypothesis that the overhead squat provides a substantially greater stimulus for developing the trunk musculature compared with the back squat.
-R. Aspe, Human Performance Laboratory Robert Gordon University, Aberdeen
About the research
The researchers examined the effect on multiple muscles using EMG (electromyography). They mainly observed differences in the shoulders, which is not surprising. During the overhead squat (image on the right), you are constantly balancing the barbell above your head, so it is not strange that the shoulders are heavily engaged.
However, the researchers were particularly interested in differences in trunk muscle loading. Although these muscles are expected to be more heavily loaded due to balancing overhead, this research shows otherwise.
The researchers therefore conclude that it is not worthwhile to replace the back squat with the overhead squat to strengthen the trunk muscles. They recommend using the normal back squat supplemented with isolation exercises (leg extensions, leg curls, etc.) for this purpose.
… it does not appear prudent to substitute
the overhead squat for the back squat when the goal is to increase recruitment of the muscles
of the trunk. This research demonstrates that such a substitution would have minimal effect
on the anterior trunk musculature and decrease recruitment of the posterior aspect of the
trunk. Instead, for training the trunk musculature it is recommended that training
programmes include the back squat and supplement with various trunk isolation exercises
Reference
- Aspe, Rodrigo R MSc; Swinton, Paul A PhD. Electromyographic and Kinetic Comparison of the Back Squat and Overhead Squat Biomechanical Comparison of Squatting Exercises. Journal of Strength & Conditioning Research:POST ACCEPTANCE, 20 March 2014 doi: 10.1519/JSC.0000000000000462
