The Effects of Mental Imagery with Video-Modeling on Self-Efficacy and Maximal Front Squat Ability.

Daniel Buck,Brian Thompson,Christa Winter,Jasmin Hutchinson

doi:10.3390/sports4020023

Abstract

This study was designed to assess the effectiveness of mental imagery supplemented with video-modeling on self-efficacy and front squat strength (three repetition maximum; 3RM). Subjects (13 male, 7 female) who had at least 6 months of front squat experience were assigned to either an experimental (n = 10) or a control (n = 10) group. Subjects′ 3RM and self-efficacy for the 3RM were measured at baseline. Following this, subjects in the experimental group followed a structured imagery protocol, incorporating video recordings of both their own 3RM performance and a model lifter with excellent technique, twice a day for three days. Subjects in the control group spent the same amount of time viewing a placebo video. Following three days with no physical training, measurements of front squat 3RM and self-efficacy for the 3RM were repeated. Subjects in the experimental group increased in self-efficacy following the intervention, and showed greater 3RM improvement than those in the control group. Self-efficacy was found to significantly mediate the relationship between imagery and front squat 3RM. These findings point to the importance of mental skills training for the enhancement of self-efficacy and front squat performance.

Highlights

The front squat, which is used extensively in strength training programs at the collegiate level and higher [1], is one of the few exercises which can develop the majority of the lower body musculature as well as increase abdominal and lower back strength and stability [2]
Strength training programs are often created based on percentages of a one repetition maximum (1RM) in order to train for the desired results
The current study was designed to determine if mental imagery supplemented with video-modeling was effective in increasing self-efficacy and 3RM in the front squat

Summary

Introduction

The front squat, which is used extensively in strength training programs at the collegiate level and higher [1], is one of the few exercises which can develop the majority of the lower body musculature as well as increase abdominal and lower back strength and stability [2]. Given the prevalence and importance of the front squat exercise in strength training programs, providing a method of increasing the load lifted during the exercise seems valuable. The front squat is a vital component of the clean, an important Olympic lift for the development of power, as the clean requires the ability to catch the bar on the shoulders in the same position as one front squats from. One often overlooked aspect in strength development is the use of psychological strategies, more complex techniques such as mental imagery [5]

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