Blood flow restriction (BFR) training has been widely studied for its role in rehabilitation and low-load strength training, particularly during in-season periods when heavy lifting isn’t always practical. But a new study examined a different angle: how cuff width affects power output and bar velocity during the bench press. The findings point to a surprising twist — the benefit may not be entirely physiological.

What the Study Found

Researchers tested 14 trained men who performed the bench press at 70% of their one-rep max under three different conditions: no BFR, BFR with a narrow 4-cm cuff, and BFR with a wide 10-cm cuff. A linear position transducer measured peak power output, mean power, and bar velocities across each condition.

Key results:

• Wide-cuff BFR increased peak power output by 21% compared with no BFR.
  
  
• Peak bar velocity jumped 22% under wide-cuff BFR compared to no BFR.
  
  
• Wide cuffs also outperformed narrow cuffs, producing 15–18% higher outputs across all metrics.
  
  
• Narrow-cuff BFR showed no significant difference compared to lifting without BFR.
  
  
• Cuff width proved to be the critical factor — only the wide cuff condition consistently elevated power and bar speed.
  
  

Why This Matters

The initial takeaway is that cuff width is not a trivial detail; it fundamentally changes the outcome of BFR training. But perhaps more interesting is why. The authors suggest the ergogenic effect seen with wide cuffs may be partly mechanical. Like knee wraps that store elastic energy during the lowering phase of a squat, wide cuffs may stretch during the eccentric phase of the bench press, then recoil during the concentric phase. This “spring-like” effect could artificially enhance bar speed, independent of physiological adaptations.

This distinction is important. If the effect is mechanical rather than metabolic or neuromuscular, then the increase in power may not translate directly into long-term adaptations. Still, for coaches and athletes, the finding highlights a potentially useful short-term strategy to increase bar speed and break through training monotony.

How We Apply This at VeloU

 At VeloU, we see this as an emerging concept worth evaluating. We recognize that the true benefit in this study may come not from BFR itself, but specifically from the mechanical properties of wide cuffs. Still, the fact that athletes experienced a 22% increase in bar velocity is too impactful to ignore.

In a baseball context, this does not yet mean we can assume faster throwing velocities or improved bat speed. Instead, it signals that wide-cuff BFR could be a novel way to stimulate explosive output in training. Whether that stimulus carries over to the mound or the plate remains an open question — one that deserves deeper exploration.

Blood flow restriction training has already earned its place in the rehabilitation and in-season toolbox for baseball athletes. But when it comes to explosive performance, cuff width may be the overlooked variable that shifts the outcome entirely. Whether this finding is a true performance enhancer or simply a mechanical artifact, it raises the kind of question that pushes training science forward — and one we’ll continue to explore at VeloU.

References
Wilk, M., Krzysztofik, M., Filip, A., Zajac, A., Bogdanis, G. C., & Lockie, R. G. (2022). Short-Term Blood Flow Restriction Increases Power Output and Bar Velocity During the Bench Press. Journal of Strength and Conditioning Research, 36(8), 2082–2088.