This study, published in the Journal of Strength and Conditioning Research in May 2024, compared the biomechanics of the back squat (BS) and hexagonal barbell deadlift (HBD).
Key Points
Aim
The researchers aimed to examine the kinematic and kinetic differences between the BS and HBD across various loads, as these exercises are often used interchangeably to promote strength adaptations and reduce training monotony.
Methods
16 resistance-trained individuals (6 men, 10 women) participated in the study.
Subjects performed 1-repetition maximum (1RM) testing for both BS and HBD.
Kinematic and kinetic data were collected during warm-up sets and maximal (1RM) loads using 3D motion capture and force-plate systems.
Results
1RM Loads: Subjects lifted significantly greater 1RM loads in the HBD compared to the BS (p < 0.05; d = −1.75).
Kinematics:
HBD exhibited greater maximum forward lean of the trunk.
HBD showed decreased maximum knee flexion compared to BS.
Kinetics:
BS resulted in higher maximum extension moments at the hip joint than HBD.
No significant difference in maximum extension moments at the knee joint between exercises.
Practical Application
Exercise Selection: The study provides insights for coaches and athletes when choosing between BS and HBD for specific training goals.
Joint Loading: Understanding the different joint loads can help in program design and injury prevention.
Strength Development: The ability to lift heavier loads in HBD may benefit overall strength development.
Related
Key Takeaways
HBD allows for greater 1RM loads than BS, potentially offering enhanced strength development opportunities.
BS is more hip-dominant due to increased moment arm length at the hip joint, while HBD provides a more balanced load distribution between hip and knee joints.
The differences in biomechanics suggest that these exercises may target muscles differently, influencing exercise selection based on specific training goals.
Further research is needed to examine differences in muscle activation strategies between the two exercises.
This study provides valuable insights into the biomechanical differences between the back squat and hexagonal barbell deadlift, which can inform exercise prescription and program design in strength and conditioning settings.
Reference
Stahl, Cody A.1; Regni, Giancarlo2; Tanguay, Jonathan2; McElfresh, Maddie2; Trihy, Eoghan3,4; Diggin, David2; King, Deborah L.2. A Biomechanical Comparison of the Back Squat and Hexagonal Barbell Deadlift. Journal of Strength and Conditioning Research 38(5):p 815-824, May 2024. | DOI: 10.1519/JSC.0000000000004729