The Peak velocity is the highest velocity recorded in any small portion
(eg. 5-msec) of the upwards portion of the lift and this has more relevance to
“power” exercises.
Table 1 displays data for the Smith Machine prone bench pull. By
analysing scores for this exercise with that of the Smith Machine bench press
(Table 2), it can be clearly seen that the bench pull has much higher velocities
at every %1RM.
Table 1. Average velocity scores (m/s) for the Smith Machine Bench Pull
exercise from Sanchez-Medina et al. 2014.
Table 3. Average velocity scores (m/s) for full squat exercise variations.
As yet, little definitive data exist for pull-up exercises. One recent
study looked at prone grip “dead-hang” (2-second pause at the bottom of
the rep) pull-ups in 82 male trainers who were quite proficient in the pull-up.
To qualify for inclusion in the study, each athlete had to be able to perform
15-reps of the pull-ups with bodyweight and the average 1RM was 1.47 x
bodyweight. The velocities are slightly slower as compared to bench press,
but they may be a function of the long pause in the dead-hang position. In
the author’s experience, if the repetitions are not “dead-hang” but a rapid
stretch-reflex style, they tend to be about 0.04 to 0.08 m/s than those listed
in the Table 5 below.
Table 5. Velocity data for males proficient in the Pull-up. Extra weights were
added via a pull-up belt to allow a 1RM to be attained. From Munoz et al.
2017
%1RM 70 75 80 85 90 95 100
Average 0.73 0.66 0.59 0.51 0.43 0.34 0.26
Velocity
Table 7. Peak velocity scores for snatch and clean for high level competitive
weight lifters.
Group Lift
College Power clean 2.5 2.4 2.3 2.2 2.1 2.02 (2)
athletes, (1)
College Power clean 2.0
athletes, (3)
Athletes Mid-thigh 60% 80% 100% 120% 140%
(4) Clean Pull 1.6 1.4 1.25 1.15 1.0
145 kg = 1.36 m/s 0.97 m/s 145 kg = 1.51 m/s 1.10 m/s
100% 1RM 97% 1RM
Helms et al. RPE and Velocity Relationships for the Back Squat, Bench
Press, and Deadlift in Powerlifters. Journal of Strength and Conditioning
Research. 31(2): 292-297. 2017.