Is having a slow bar speed inherently a problem?

Training Q&A [Moderated]
1

While I don’t have an objective way of measuring, my bar speed seems far slower than average compared to other folks I see in the gym / in online videos. I try to move the bar as fast as possible in the concentric portion of the movement (as you guys suggest), but I can’t get it to go very fast for a working set weight.

This is true even when I’m a long way off from failure. While I’ve noticed the issue in all my lifts, I feel it’s especially true for squats. For example, when I’m squatting for 5 reps at RPE 8, rep 2 or 3 is often moving slow / looking “grindy” already, even though I have tons left in the tank.

I understand that there is plenty of natural variation in bar speed for different people. But if I subjectively feel super slow, is that a problem and is it something worth working on specifically? Or should I just not worry about it and carry on?

For reference, my training age is about 1 year. Thanks!

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2

If you’re trying to move each rep as fast as possible and the bar speed isn’t slowing down to a crawl by the end of each set (indicating a high RPE/low RIR), it’s probably fine.

If you have a video of you lifting, I’d be happy to look at it.

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I’m really happy to see this question asked. I’ve wondered the same about myself for years now. My experience matches your description exactly, except that I’ve been lifting for like a decade now.

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4

Thanks for the reply @Jordan_Feigenbaum (and glad the question is helpful @DorianStarbuck).

Here is a video of me doing a set of 3 at RPE 8-9. So a pretty hard set, but even the first and second rep are moving slow. In theory I’d have still have a good number of RIR at that point.

I’ve also noticed a bit of a pitch forward on the last rep, I’m sure that contributes some to inefficiency / slowness.

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5

Yea, this looks like you’re trying to move the bar as fast as possible, thereby likely getting the full complement of fitness adaptations for your efforts.

However, I think the technique used here presents some opportunities for improved efficiency, which would make the bar speed increase at this load. There may also be a change in your strength curve with a different technique, so it’s possible the bar speed observed with these suggested changes would be different than what is observed here.

My suggestions:

  • Bounce more/at all out of the bottom. The stretch shortening cycle wants to help you. Descend a bit faster to bounce.
  • I wonder if a slightly wider (1/4") stance would help with balance (while going down faster)
  • I’d like to see a more deliberate valsalva + tightening of the trunk before you start the descent
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Thanks for the tips, will try to implement these!