Loaded Carries vs Holds vs Planks: Which Exercise Truly Builds Your Core?
Find out which exercises activate your core muscles most effectively, based on recent scientific findings.
The study titled "Muscle Activation During Plank, Loaded Carry, and Loaded Hold Exercises" investigated the differences in muscle activation among various core exercises, specifically comparing the Farmer’s Carry (FC), Farmer’s Hold (FH), Suitcase Carry (SC), Suitcase Hold (SH), and the plank (PMID: 38665162).
This research is significant as it aims to provide insights into how these exercises can be effectively utilised for core strengthening, which may help reduce low back pain and enhance athletic performance.
Key Points
Purpose: The study aimed to compare muscle activation in the rectus abdominis (RA), external oblique (EO), longissimus (LT), and multifidus (MF) across different exercises. It hypothesised that dynamic exercises like carries would elicit greater muscle activation than static holds.
Participants: The study involved 18 healthy college-aged individuals, with a balanced representation of genders. Participants were screened for musculoskeletal injuries and had prior experience in resistance training.
Methodology:
Electromyography (EMG): Surface EMG was used to measure muscle activation during each exercise.
Exercise Protocol: Participants performed time- and intensity-matched sets of plank, FC, FH, SC, and SH exercises. The FC and FH used an average load of 50.7 kg, while the SC and SH used an average load of 25.3 kg.
Data Analysis: A one-way repeated measures ANOVA was employed to analyze the EMG data across conditions.
Measurements and Comparisons
Muscle Activation Levels: The study found significant differences in muscle activation levels among the exercises:
Findings:
The FC elicited significantly higher activation in all measured muscles compared to the FH.
The SC also showed greater activation in LT and MF compared to SH.
Specifically, RA and EO displayed greater activation on the ipsilateral side during SC compared to SH.
Practical Takeaways
Functional Training Benefits: The study highlights that loaded carries (both FC and SC) are more effective than static holds (FH and SH) for activating core muscles, suggesting their utility in functional training programs aimed at improving core stability.
Exercise Selection: For athletes or individuals seeking to enhance core strength, incorporating dynamic exercises like FC and SC may yield better results than relying solely on static holds such as planks or holds.
Injury Prevention: Given the correlation between core strength and lower back pain prevention, utilising these findings can help tailor rehabilitation or strength training programs for individuals at risk of injury.
In conclusion, this study provides valuable insights into muscle activation patterns during different core exercises, emphasising the importance of dynamic movements in enhancing core stability and strength, which are critical for both athletic performance and injury prevention.
Reference
Ellestad SH, Holcomb TP, Swiergol AM, Holmstrup ME, Dicus JR. The Quantification of Muscle Activation During the Loaded Carry Movement Pattern. Int J Exerc Sci. 2024 Apr 1;17(1):480-490. PMID: 38665162; PMCID: PMC11042841.