The effects of velocity-based training on free weight back squat technique

This study examined the effects of velocity-based training (VBT) on free-weight barbell back squat technique compared with traditional resistance training (TR). Ten experienced participants completed anthropometric assessments, one-repetition maximum (1RM) testing, and VBT familiarisation, followed by randomised squat sessions using both methods. During VBT, participants received real-time velocity feedback and lifted with maximal concentric intent; during TR, participants used their habitual technique without feedback. Statistical significance was set at p ≤ 0.05. No significant differences were found in peak joint angles or trunk inclination ( p > 0.05), although small to moderate effects were observed (Hedges’ g ). Mean resultant barbell velocity, the vector sum of horizontal and vertical velocity components, was higher during VBT (0.48 ± 0.05 m·s −1 ) than TR (0.43 ± 0.04 m·s −1 ; p < 0.001), with a large effect; however, the vertical velocity component was greater during TR (94.7 ± 2.1%) than VBT (92.3 ± 3.1%; p = 0.016). The 95% confidence ellipse area of center of pressure (CoP) was larger during VBT (106.7 ± 26.9 cm 2 ) than TR (58.4 ± 16.1 cm 2 ; p < 0.001), with a large effect. Coefficients of variation were comparable across all variables. Collectively, these results indicate that VBT did not significantly alter joint or trunk kinematics, and any observed differences were small and unlikely to be practically meaningful. However, whilst resultant velocity was greater during VBT, this was accompanied by larger CoP perturbations, suggesting greater instability. Practitioners should monitor technique and consider athlete experience, training objectives, and injury risk when implementing VBT.