Comparison of resistance training using barbell half squats and trap bar deadlifts on maximal strength, power performance, and lean mass in recreationally active females: an eight-week randomised trial

Abstract

Background: The aim of this study was to investigate the effect of high load resistance training using barbell half squats compared with trap bar deadlifts on maximal strength, power performance, and lean mass in recreationally active females.

Methods: Twenty-two recreationally active female participants (age: 26.9 ± 7.7 yrs.; height: 166.0 ± 5.1 cm; weight: 68.6 ± 9.9 kg) were randomly assigned to either a barbell half squat group (SG: n = 10) or trap bar deadlift group (DG: n = 12). Training consisted of twice-weekly sessions for eight weeks. Both groups completed one-repetition maximum (1RM) testing for both barbell half squat and trap bar deadlift groups. Countermovement jump (CMJ) and sprint performance were also assessed. Total body (TBLM) and leg lean mass (LLM) were measured with dual-energy x-ray absorptiometry. Between-group differences were analysed using analysis of covariance.

Results: SG tended to improve 1RM half squat (21.0 ± 11.5 kg vs. 13.1 ± 7.5 kg) more than DG (mean difference (MD): 8.0 kg, 95% CI: -0.36 - 16.3 kg). A similar pattern in favour of DG (18.4 ± 11.2 vs. 11.7 ± 8.1 kg) compared to SG was observed (MD: 6.5 kg, 95% CI: -2.5 - 15.6 kg). No between-group differences for sprint, jump or lean body mass changes was observed. For groups combined, the following changes in CMJ (2.0 ± 2.4 cm), 5-m sprint (-0.020 ± 0.039 s), 15-m sprint (-0.055 ± 0.230 s), TBLM (0.84 ± 1.12 kg), and LLM (0.27 ± 0.59 kg) was observed.

Conclusions: An exercise intervention consisting of half squats or trap bar deadlift were associated with improved muscle strength, power, and lean mass. Our findings suggests that in recreationally active females, exercise selection is less of a concern provided that heavy loads are applied, and relevant muscle groups are targeted.

Keywords: Countermovement; Hypertrophy; Resistance training; Sprint; Women.

Fig. 1

Flow chart illustrating a timeline of the testing procedures

Fig. 2

Training log for the barbell half squat exercise in SG (A) and trap bar deadlift exercise in DG (B). The circles (A) and diamonds (B) represent the average weight lifted ± SD each week. The dashed lines represent individual observations

Fig. 3

Change in 1RM barbell half squat (A) and trap bar deadlift (B) from pre- to post-test. Data are presented as mean change ± SD. Scatter dots represent individual observations. SG, Squat group, DG, Deadlift group, 1RM, one repetition maximum

Fig. 4

Change in LLM from pre- to post-test. Data are presented as mean change ± SD. Scatter dots represent individual observations. SG, Squat group, DG, Deadlift group, LLM, leg lean mass