If you're serious about getting stronger and optimizing your workouts, understanding biomechanics in strength training is essential. One key—yet often overlooked—component of biomechanics is torque: the rotational force that drives joint movement. Mastering this concept can drastically elevate how you approach strength development.

What is Torque?

Torque is the rotational counterpart to linear force. It measures the tendency of a force to cause rotation around an axis or pivot point. Two factors determine the amount of torque generated:

• Magnitude of the applied force
  
  
• Lever arm length (the distance from the pivot point to the line of action of the force)
  
  

The formula is straightforward:
Torque = Force × Lever Arm Distance

You apply torque every time you open a door, swing a bat, or lift weights. It's everywhere—especially in the gym.

Why Torque Matters in Training

Most strength exercises are rotational at the joint level. Movements like squats, deadlifts, presses, and rows create torque at the hips, knees, shoulders, and elbows. When you understand torque, you can optimize your training with greater precision.

Key Benefits of Applying Torque Principles:

• Helps identify better leverage positions for lifts
  
  
• Maximizes force output at each joint
  
  
• Improves exercise selection and technique for individual body types
  
  
• Allows for more accurate injury risk assessment
  
  

How to Maximize Torque in Your Lifts

Here’s how you can strategically improve torque for better strength outcomes:

1. Leverage Grip and Stance

• A wider grip increases the lever arm, which can raise torque around joints like the shoulder.
  
  
• Slight stance adjustments can shift torque production to stronger muscles.
  
  

2. Focus on Force Vectors

• Apply force through the optimal line of pull or push.
  
  
• Joint angle matters—align your body to produce torque efficiently.
  
  

3. Train for Maximal Output

• Use progressive overload to increase the force applied over time.
  
  
• Pay attention to tempo and control, especially at sticking points in the lift.
  
  

4. Personalize Based on Limb Length

• Athletes with longer limbs may naturally produce more torque due to longer lever arms.
  
  
• Use this to your advantage when programming lifts or cueing movement strategies.
  
  

Individual Biomechanics: A Game Changer

Understanding how biomechanics in strength training differs by individual allows you to:

• Customize grip widths, bar paths, and loading strategies
  
  
• Reduce joint strain while maximizing performance
  
  
• Train smarter by focusing on joint torque optimization, not just total weight moved
  
  

At VeloU, we evaluate each athlete’s structure and movement patterns to prescribe lifts that align with their leverage profiles—leading to safer, more efficient strength gains.

Practical Takeaways for Coaches and Athletes

• Use video analysis to identify joint angles where torque breaks down.
  
  
• Encourage athletes to think about rotation—not just up/down or push/pull.
  
  
• Cue athletes to “rotate” through the floor or bar, not just “lift” it.
  
  
• Implement drills that build control in rotational planes, like landmine presses or rotational deadlifts.
  
  

Training with torque in mind isn’t abstract physics—it’s applied biomechanics.
If you can’t feel torque, you’re probably not maximizing it.