The Relationship Between Bar Velocity And 1-RM Performance

THE RELATIONSHIP BETWEEN BAR VELOCITY AND 1-RM PERFORMANCE Trevor C. Starnes, Andrew G. Hatchett, Brian B. ParrUniversity of South Carolina Aiken, Aiken SC INTRODUCTION: A number of factors may influence 1-repetition maximum (1-RM) back squat performance. Among these may be barbell velocity. A higher velocity of movement during a back squat may be related to the maximal load that can be lifted. There are now devices which easily allow bar velocity measurements to be made during these lifts which could improve training effectiveness. PURPOSE: The purpose of this study was to determine the association between bar velocity and 1-RM barbell back squat performance. METHODS: A sample of 14 participants (8 male, 6 female, age 23 ± 8.2 y) completed a test to determine 1-RM barbell back squat. After ≥3 days of rest, participants performed a series of squats at submaximal percentages of their previously determined 1-RM. These percentages ranged from 40–90% 1-RM, increasing in 10% increments. During the concentric phase of the lift, participants were instructed to rise from the squat position as quickly as possible. Bar velocity was measured using the Gymaware FLEX device. The significance of differences in bar velocity at submaximal percentages of 1-RM were determined by analysis of variance. The relationship between bar velocity and 1-RM were determined by linear regression. RESULTS: Data analysis indicates that bar velocity at 80% (0.53 ± 0.05 m•sec-1), 70% (0.63 ± 0.08 m•sec-1), and 60% (0.71 ± 0.08 m•sec-1) were significantly related to 1-RM performance. Additionally, eccentric peak velocity at 70% (0.77 ± 0.22 m•sec-1) and 60% (0.76 ± 0.23 m•sec-1), as well as eccentric mean velocity at 60% (0.42 ± 0.12 m•sec-1) were significant related to 1-RM performance. Linear regression analysis indicated that mean bar velocity at 80% 1-RM (SE = 0.41; p = 0.000) and peak bar velocity at 90% 1-RM (SE = 0.29; p = 0.001 were the most significant predictors of 1-RM performance. CONCLUSION: Bar velocity is an important variable in 1-RM performance. Practical implications of these results may be that focusing on bar velocity at lighter relative loads may improve 1-RM performance, which has the potential to decrease the likelihood of injury. The measurement of bar velocity during training creates an opportunity to advance training effectiveness on 1-RM.