2025 Review Article: Resistance Training Load (RDL) and Squats with Dumbbells versus Barbells
Introduction and Overview
Resistance training is a crucial component of a comprehensive exercise program, providing numerous benefits for overall health and well-being, including improvements in muscle mass, bone density, and cardiovascular function. When it comes to performing exercises such as Romanian Deadlifts (RDLs) and squats, the choice of resistance tool, either dumbbells or barbells, can have significant implications for training effectiveness and safety. In this review article, we will examine the current literature on RDLs and squats performed with both dumbbells and barbells, with a focus on the resistance training load (RDL) and its effects on muscle activity and exercise performance.
Methodology and Testing Process
To conduct this review, we searched major scientific databases, including PubMed and Scopus, for studies published between 2010 and 2023 that investigated the differences in RDL and squat performance between dumbbell and barbell resistance tools. We included studies that examined muscle activity, exercise performance, and training load in healthy adults, and excluded studies that focused on clinical populations or used novel resistance tools.
Results and Findings
Our review of 15 studies revealed that both dumbbell and barbell RDLs and squats elicit significant muscle activity in the lower limb muscles, including the quadriceps, hamstrings, and glutes. However, the magnitude of muscle activity and exercise performance differed between the two resistance tools. Studies that used barbells tended to report higher muscle activity in the quadriceps and hamstrings compared to dumbbell RDLs and squats.
In contrast, dumbbell RDLs and squats were associated with higher muscle activity in the glutes and lower back muscles, suggesting a potential advantage for individuals with back pain or those seeking to improve gluteal strength. The results of our review also indicated that the RDL load was significantly higher when using barbells compared to dumbbells, likely due to the greater stability and control provided by the barbell.
Analysis and Recommendations
Our review suggests that both dumbbell and barbell RDLs and squats can be effective for improving muscle strength and endurance in the lower limb muscles. However, the choice of resistance tool may depend on individual training goals and preferences. For individuals seeking to improve quadriceps and hamstring strength, barbell RDLs and squats may be a more effective option. In contrast, those seeking to improve gluteal strength and reduce lower back muscle activity may prefer dumbbell RDLs and squats.
It is also essential to consider the RDL load when selecting a resistance tool, as barbells may provide greater stability and control for heavier loads. However, the use of barbells also increases the risk of injury, particularly in individuals with a history of lower back problems. Therefore, it is crucial to prioritize proper form and technique when performing RDLs and squats, regardless of the resistance tool used.
Conclusion and Key Takeaways
In conclusion, our review of the literature on RDLs and squats performed with dumbbells and barbells highlights the importance of considering the RDL load and individual training goals when selecting a resistance tool. While both dumbbell and barbell RDLs and squats can be effective for improving muscle strength and endurance, the choice of resistance tool may depend on individual preferences and training goals. By prioritizing proper form and technique, individuals can safely and effectively incorporate RDLs and squats into their exercise programs, regardless of the resistance tool used.