Specific warm-up enhances movement velocity during bench press and squat resistance training

Abstract

Background and objective: The purpose of this study was to investigate the effect of specific warm-up on squat and bench press resistance training. Methods: Thirty-four resistance-trained males (23.53 ± 2.35 years) participated in the current study. Among these, 12 were evaluated in the squat and 22 in the bench press. After determining the maximal strength load (1RM), each participant performed a training set (3 × 6 repetitions) with 80%1RM (training load) after completing a specific warm-up and without warming up, in random order. The warm-up comprised 2 × 6 repetitions with 40% and 80% of the training load, respectively. Mean propulsive velocity, velocity loss, peak velocity, mechanical power, work, heart rate and ratings of perceived exertion were assessed. Results: The results showed that after the warm-up, the participants were able to perform the squat and bench press at a higher mean propulsive velocity in the first set (squat: 0.68 ± 0.05 vs. 0.64 ± 0.06 m·s−1, p = 0.009, ES = 0.91; bench press: 0.52 ± 0.06 vs. 0.47 ± 0.08 m·s−1, p = 0.02, ES = 0.56). The warm-up positively influenced the peak velocity (1.32 ± 0.12 vs. 1.20 ± 0.11 m·s−1, p = 0.001, ES = 1.23) and the time to reach peak velocity (593.75 ± 117.01 vs. 653.58 ± 156.53 ms, p = 0.009, ES = 0.91) during the squat set. Conclusion: The specific warm-up seems to enhance neuromuscular actions that enable a higher movement velocity during the first training repetitions and to allow greater peak velocities in less time.

The acute effect of different specific warm-up intensity on one repeat maximum squat performance on basketball players

“…There are very few studies in the literature in which the acute effect of warm-up protocols on maximum squat performance has been determined [5,7,10]. Kafkas et al, [10] determined the effect of different warm-up protocols on 1-maximum repetition squat performance (1-RM max ), and it was determined that 1-RM squat performance values increased the most after dynamic warm-up.…”

“…Kafkas et al, [10] determined the effect of different warm-up protocols on 1-maximum repetition squat performance (1-RM max ), and it was determined that 1-RM squat performance values increased the most after dynamic warm-up. Ribeiro et al, [5] found that the specific warm-up seems to enhance neuromuscular actions that enable a higher movement velocity during the first training repetitions and to allow greater peak velocities in less time. Çağlar et al [7] reported that 1-RM squat strength after heel-assisted foam roller warm-up was higher than the strength measurement values after warm-up specific to heel-free strength.…”

“…There are many studies on type, duration and intensity of warm-up protocols in the literature [5,6,7]. In addition, it is observed that the specific warm-up, combine warm-up ORIGINAL ARTICLE and dynamic warm-up are more preferred in the literature.…”

The impact of general and/or specific warm-up on power and velocity during squat and bench-press training

“…Only a few studies have attempted to understand the effects of different warm-ups on strength performance (Ribeiro et al, 2020;Wilcox et al, 2006). Considering the importance of resistance training for completing physical tasks and optimizing performance, deeper knowledge about the effects of warm-ups seems to be useful to assist in maximizing performance (Ribeiro et al, 2021).…”

“…Nevertheless, recent research has mainly focused on the study of the specific part of the warm-up (e.g., Lopez-Álvarez & Sánchez-Sixto, 2021;Mancilla et al, 2023;). Specifically, considering resistance training, it was found that performing a specific warm-up only (i.e., included six repetitions with 40% of training load followed by six repetitions with 80% of training load in the bench press and squat exercises, with a oneminute interval before the resistance training) seems to enable higher movement velocity during the first training repetitions and greater peak velocities in less time in the bench press and squat training (Ribeiro et al, 2021). Comparing the impact of three distinct specific warm-ups (i.e., 2x6 repetitions with 40% and 80% of the training load vs. 6 x 80% of training load; vs. 6 x 40% training load), different responses were found depending on the type of resistance exercise used (Ribeiro et al, 2020).…”