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Barbell training is perfect for training of the deep muscles!

26. March 2024

Until now, barbell training was considered to be efficient for the superficial muscles. The deep muscles would rather be addressed by unstable surfaces or EMS training. A meta-analysis by the “Journal of Strength and Conditioning Research” now showed the opposite:

The fitness industry often makes a simplistic distinction between training of the superficial muscles and training of the deep muscles. Traditional barbell training is usually cited as an example for training of the superficial muscles, while various special training tools - such as unstable surfaces, exercises on stability balls or specific core training exercises - are usually cited for training of the deep muscles.

However, this classification is often not based on facts, but simply on the consideration of various trainers and subjective theories.




The study and the study design

The “Journal of Strength and Conditioning Research” is a scientific magazine based in the USA that, in addition to scientific publications, also offers practical tips for implementation in sports. In 2013 it published the meta-analysis “Systematic review of core muscle activity during physical fitness exercises” by Martuscello and colleagues, which for the first time juxtaposed the diversity of opinions and subjective theories with a summary of scientific research results.

The results of 17 qualified studies, that recorded the activity of the three most important core muscles (using EMG measurements), were systematically analyzed. The three most important core muscles are:

Mm. multifidii: These skeletal muscles of the back muscles belong to the medial tract of the m. erector spinae and extend from the transverse processes to the spinous processes of vertebrae further up the head.

m. transversus abdominis: The transverse abdominal muscle is a corset-like muscle that attaches to each lumbar segment via the thoracolumbar fascia.

m. quadratus lumborum: The quadratus lumbar muscle is one of the deep abdominal muscles. He tilts the torso to the side and lowers the 12th rib.

The exercises that had to be performed in the studies were divided into five categories:

· traditional core exercises, e.g. crunch, reverse crunch, lateral flexion, back extension
· core stability exercises, e.g. prone plank with arm and leg raise variations, quadruped with arm and leg raise variations and side bridge variations
· special training equipment, e.g. BOSU crunch, balls (push-ups, back extension, prone plank), ab slide
· free weight, e.g. barbell deadlifts, barbell squats, barbell front squats, lateral step up, lunges
· non-core free weight, e.g. barbell shoulder presses, barbell bicep curls





The results of the study

The authors of the meta-analysis summarized the results in clear training recommendations for the deep muscles, which state:

· for training the deep muscles, multi-joint free weight exercises are preferable to core-specific exercises
· multi-joint free weight exercises particularly activate the mm. multifidii significantly stronger than exercises on special training equipment such as BOSU balls.


Contrary to popular belief, barbell training herewith proved to be not only ideal for training the superficial muscles, but also for training the deep muscles.





Literature: Martuscello, J. M., Nuzzo, J. L., Ashley, C. D., Campbell, B. I., Orriola, J. J. & Mayer, J. M. (2013). Systematic review of core muscle activity during physical fitness exercises. Journal of Strength and Conditioning Research, 27 (6), 1684-1698. doi: 10.1519/JSC.0b013e318291b8da

The authors: Kai Schumacher, Prof. Dr. phil. habil. Dirk Büsch