Banded clamshell — Muscles Worked & RPE Load Guide
Banded clamshell targets Glutes as primary movers (1.0× set credit). Leverage-dependent resistance arc across joint flexion.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Glutes (Gluteus Maximus / Medius) | Primary (1.0× set) | 100% | 4–16 sets/wk (MRV 20) | 2–4x / week · Evidence |
Banded clamshell Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Banded clamshell using a worked 160.0 kg reference 1RM (Barbell) rounded to 2.5 kg bodyweight / free increments. Mechanics: Relative bodyweight kinematics & core bracing; resistance curve: Leverage-dependent resistance arc across joint flexion.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (89%) | 0 kg (88%) | 0 kg (86%) | 0 kg (84%) | 0 kg (83%) |
| 5 reps | 0 kg (84%) | 0 kg (83%) | 0 kg (81%) | 0 kg (80%) | 0 kg (78%) |
| 8 reps | 0 kg (77%) | 0 kg (75%) | 0 kg (75%) | 0 kg (73%) | 0 kg (72%) |
| 10 reps | 0 kg (72%) | 0 kg (72%) | 0 kg (70%) | 0 kg (70%) | 0 kg (69%) |
| 12 reps | 0 kg (69%) | 0 kg (69%) | 0 kg (67%) | 0 kg (67%) | 0 kg (66%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Banded clamshell volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation Exercises. | Collings (2023) · Medicine and science in sports and exercise | PubMed 36918403 ↗ |
| Effects of squat training with different depths on lower limb muscle volumes. | Kubo (2019) · European journal of applied physiology | PubMed 31230110 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) · bioRxiv : the preprint server for biology | PubMed 37461495 ↗ |