Jim is bar speed something you can measure while under the bar?
Yes, either as a coach or a lifter - you have to know what to look for/feel.
Experience is the ONLY way you can learn this.
1 Like
Is there an ideal time for eccentric and concentric parts of the lift? For the big 3 that is?
Thanks for answering. It always feels so slow under the bar but then if I record it and watch it back and it was fine. Surprised more people don’t talk about bar speed — it sounds like you rely on it a good amount.
1 Like
the way I gauge my bar speed is whether or not I am accelerating through the lifting portion (concentric) of the lift. The speed at which the eccentric portion of a lift is done is individual to your goals.
Want to lift the most amount of weight? Lower quickly and under control to take advantage of the stretch reflex.
Want to get swol? Lower the weight slowly. Don’t have to time it, but you wouldn’t bounce out of the squat hole like you would powerlifting.
Speed during the concentric is individual - some are faster lifters than others. If you find yourself getting stuck during any part of the concentric portion of a lift, that means your bar speed is decelerating - so use that queue to judge for yourself.
When I lift, I am exploding out of the hole and never get stuck on the way up (all lifts). If on any rep I find that I’m slowing down as I approach the top of the lift (starting position of the squat, lock out on the bench, etc…), it’s typically a good indication that my bar speed is slowing down and I need to practice (keep same TM) for a few cycles until speed is more consistent and thorough.
2 Likes
Generally speaking - control on the way down (don’t worry about time).
The younger the lifter or less experienced, the more important that they REALLY control the descent of the bar. This doesn’t mean really slow, it means CONTROL. The reasons are horribly obvious.
The older the lifter,in GENERAL, the same ideas apply however the bar should be lowered slow enough to main control and make sure the bar path is 100% correct (and sets the lifter up for a perfect rep). Sometimes, the lifter appears to be lowering quickly - however he has total control of the bar.
Every kid I coach has a different ideal bar speed. You just have to know it. It’s very simple.
2 Likes