OPTIMISING MECHANICAL POWER OUTPUT IN WEIGHTED BACK SQUATS - A JOINT LEVEL ANALYSIS

Abstract

When performing resistance training to improve muscular power output it is desirable to train with a resistance that maximises mechanical power. Previous studies investigating what resistance maximises power output show varied results and generally lack mechanistic conclusions. To address this we studied the whole-body and lower-limb joint mechanics of weighted back squatting. Ten male rowers performed maximal power squats with an Olympic bar and weights equivalent to 0, 10, 20, 40, 60 & 80% of their 1 RM. Whole-body power did not peak at a single resistance but over the range of 20-60%. This was owing to a trade-off in knee and hip powers that were maximised at 20% and 60%, respectively. When determining training resistances, practitioners should consider what joint powers should be emphasised in relation to the mechanics of the target sport.