Machine Glute Kickback vs Banded clamshell
FR : Machine Glute Kickback ↔ Clamshell aux elasitqiues
Swapping Machine Glute Kickback (Machine) for Banded clamshell (Bodyweight) retains 100% overlap; expect alternative path. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Weighted Muscle Overlap
100%
Sum of min(coef A, coef B)
Primary Equipment
Machine → Bodyweight
Same rep/load measurement family
Load Transfer Protocol
Target RPE 7.5–8.5
Never assume 1:1 kg across leverages
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Machine Glute Kickback for Banded clamshell.
| Muscle Group | Machine Glute Kickback | Banded clamshell | Leverage Shift |
|---|---|---|---|
| Glutes (Gluteus Maximus / Medius) | Primary (100%) | Primary (100%) | Matched |
Load & Volume Conversion: Machine Glute Kickback → Banded clamshell
Worked weight heuristic: a 115 kg set on Machine Glute Kickback (Machine) maps roughly to 70 kg on Banded clamshell (Bodyweight; 2.5 kg jumps, curve: alternative curve). Calibrate set 1 at RPE 8 so e1RM history for Machine Glute Kickback remains unskewed. Zero anatomical muscles are dropped between Machine Glute Kickback and Banded clamshell; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Effects of squat training with different depths on lower limb muscle volumes. | Kubo (2019) | PubMed 31230110 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) | PubMed 37461495 ↗ |
| Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation Exercises. | Collings (2023) | PubMed 36918403 ↗ |
| A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude in the Parallel, Full, and Front Squat Variations in Resistance-Trained Females. | Contreras (2016) | PubMed 26252837 ↗ |