Sticking Point in Lifts: Break Through Strength Plateaus with Science
Published: Biomechanics & Training Guide
Ever get stuck at the exact same spot on every heavy bench press—2 inches off your chest where the bar just won't move? That's your sticking point, and it's the #1 limiter preventing you from hitting new PRs. Research from Norwegian School of Sport Sciences and biomechanics experts at University of Jyväskylä reveals that sticking points aren't random—they're predictable mechanical disadvantages combined with specific muscle weaknesses. Here's how to identify yours and systematically eliminate them with targeted training strategies.
What is the Sticking Point?
The sticking point (also called sticking region) is the specific portion of a lift's range of motion where the bar velocity significantly slows down or stops entirely, often determining whether you complete the rep or fail. It's that frustrating spot where the weight feels heaviest and your progress halts—like the midpoint of a bench press or just above parallel in a squat.
Understanding sticking points is crucial for breaking through strength plateaus because they reveal the exact mechanical and neuromuscular limitations preventing you from lifting heavier weights. The sticking point represents the weakest link in your movement chain, where mechanical disadvantage, muscle length-tension relationships, and force production capabilities align at their worst possible combination.
Why Sticking Points Matter for Athletes
Every serious lifter hits a weight they can't lift simply because the bar stops at the same spot every single time. This isn't random—it's your biomechanical weak link. Understanding and addressing sticking points is the difference between years of frustration versus systematic progression to elite strength levels.
⚡ Why Athletes Must Address Sticking Points
- ✓ Powerlifters: Competition lifts succeed or fail at the sticking point—red lights happen here
- ✓ Bodybuilders: Can't progressively overload if you're stuck at the same weights for months
- ✓ CrossFit athletes: Heavy singles under fatigue expose sticking point weaknesses
- ✓ Team sport athletes: Sticking points reveal force production gaps that limit explosive power
Why Sticking Points Occur
1. Mechanical Disadvantage
Joint angles at the sticking point create the poorest leverage. The moment arm (distance from joint to the load) is longest, requiring maximum force production when muscles are in their weakest position.
Example: In the bench press, the sticking point occurs 2-4 inches off the chest where the moment arm at the shoulder joint is longest, requiring your pecs, front delts, and triceps to generate maximum force with poor mechanical advantage.
2. Length-Tension Relationship
Muscles produce maximum force at optimal lengths (typically mid-range). At the sticking point, primary movers are often at sub-optimal lengths—either too stretched or too shortened—reducing their force-generating capacity by 20-40%.
3. Loss of Elastic Energy
The stretch-shortening cycle provides force assistance at the beginning of the concentric phase. By the time the bar reaches the sticking point, this elastic energy has dissipated, leaving only active muscle contraction to move the weight.
4. Deceleration from Preceding Phase
Bar velocity naturally decreases as the lift progresses due to gravity and increasing mechanical disadvantage. At the sticking point, velocity reaches its minimum, and any remaining momentum is lost.
5. Muscle Activation Deficits
Neural drive may not be optimally distributed across all muscles at the sticking point. Some lifters fail to maximally recruit available muscle fibers at this critical juncture, often due to motor pattern inefficiencies.
📊 What Research Shows
Biomechanics research from the Norwegian School of Sport Sciences: High-speed video analysis of powerlifters revealed that bar velocity drops by 50-70% at the sticking point compared to the initial concentric phase. The sticking point typically occurs at 30-40% of the total range of motion for bench press and deadlift, and at 50-60% ROM for squats. Successful lifters demonstrate 15-20% higher muscle activation at the sticking point compared to failed attempts.
Practical takeaway: Training to improve rate of force development and muscle activation specifically at your sticking point is more effective than simply adding more volume to your regular lifts.
Sticking Points in Common Lifts
Sticking Point Location Comparison
| Lift | Location | % of ROM | Primary Weakness |
|---|---|---|---|
| Bench Press | 2-4" off chest | 30-40% | Upper pecs, front delts |
| Squat | Just above parallel | 50-60% | Quads, glutes |
| Deadlift | At knee level | 35-45% | Glutes, spinal erectors |
| Overhead Press | Eye-forehead level | 45-55% | Front/middle delts |
Squat Sticking Point
Location: Just above parallel, approximately 90-120° knee flexion
Why it occurs:
- Transition from hip-dominant to knee-dominant movement
- Quadriceps at mechanically disadvantaged length
- Longest moment arm at knee and hip joints
- Loss of stretch reflex assistance from bottom position
Weak muscles indicated:
- Quadriceps (knee extension weakness)
- Glutes (hip extension weakness)
- Adductors (stabilization failure)
Bench Press Sticking Point
Location: 2-4 inches off the chest (about 30% of range of motion)
Why it occurs:
- Transition from pec-dominant to tricep-dominant movement
- Maximum moment arm at shoulder joint
- Pectorals moving past optimal length-tension range
- Triceps not yet at optimal mechanical advantage
Weak muscles indicated:
- Upper pectorals (shoulder flexion)
- Front deltoids (shoulder flexion)
- Triceps (early-range elbow extension)
Deadlift Sticking Point
Location: Just below or at knee level
Why it occurs:
- Bar must travel around knees (increases moment arm)
- Transition from leg drive to hip extension
- Back extensors at longest (weakest) position
- Grip fatigue compounds difficulty
Weak muscles indicated:
- Glutes and hamstrings (hip extension)
- Spinal erectors (back extension maintenance)
- Quadriceps (if sticking point is at floor)
Overhead Press Sticking Point
Location: Eye to forehead level (middle portion of press)
Why it occurs:
- Transition from deltoid-dominant to tricep-dominant
- Bar must travel around head (increases moment arm)
- Deltoids past optimal length-tension point
- Loss of leg drive assistance
Weak muscles indicated:
- Middle and front deltoids
- Triceps (mid-range strength)
- Upper chest (clavicular pectoralis)
How to Identify Your Sticking Point
Video Analysis Method
Record your lifts from the side and review in slow motion:
- Note where bar speed visibly decreases or stops
- Identify the joint angles at that position
- Observe which direction you struggle (forward/backward sway)
- Look for form breakdown patterns (knee cave, hip rise, etc.)
RPE-Based Assessment
During submaximal lifts (70-80% 1RM), note which portion feels most challenging:
- Where does the weight feel heaviest?
- Which part requires the most mental focus?
- Where would you fail on your next rep?
Failed Rep Analysis
Your failed attempts clearly reveal sticking points:
- Note exactly where the bar stops moving
- Observe whether you can move the bar even slightly
- Identify if failure is sudden or gradual
Training Methods to Overcome Sticking Points
1. Pause Reps
How to perform: Pause for 2-3 seconds at or just before the sticking point, then complete the lift.
Benefits:
- Eliminates elastic energy, forcing muscles to work harder
- Builds concentric strength from disadvantaged positions
- Improves neural recruitment at the sticking point
- Teaches proper positioning and tension maintenance
Programming: 3-5 sets of 3-5 reps at 60-75% of 1RM, 2-3 second pause at sticking point
2. Pin Squats/Bench Press
How to perform: Set safety pins in a power rack at your sticking point height. Start each rep from a dead stop on the pins.
Benefits:
- Targets exact sticking point range
- Builds concentric-only strength (no stretch reflex)
- Improves rate of force development
- Safe way to overload weak ranges
Programming: 4-6 sets of 2-4 reps at 70-85% of 1RM
3. Partial Range of Motion (ROM) Training
How to perform: Perform the lift through only the sticking point range, starting just before and ending just after.
Benefits:
- Allows supramaximal loading (105-120% of 1RM)
- Builds confidence with heavier weights
- Strengthens specific weak ranges
- Improves neural adaptation to heavy loads
Programming: 3-5 sets of 3-5 reps at 100-120% of 1RM
4. Tempo Training (Slow Eccentrics)
How to perform: Use 4-6 second eccentric phases, focusing on control through the sticking point region.
Benefits:
- Increases time under tension at weak points
- Builds eccentric strength to generate momentum
- Improves motor control and positioning
- Reduces injury risk through controlled movement
Programming: 4-5 sets of 4-6 reps at 60-70% of 1RM, 5-0-X-0 tempo
5. Cluster Sets
How to perform: Perform heavy singles or doubles with 15-30 second rest between reps (within the same set).
Benefits:
- Allows practice through sticking point when fresh
- Maintains bar speed through difficult ranges
- Builds neural efficiency at heavy loads
- Prevents fatigue-related form breakdown
Programming: 4-5 sets of 4-6 singles at 85-92% of 1RM with 15-30 sec intra-set rest
6. Accommodating Resistance (Bands/Chains)
How to perform: Add resistance bands or chains that increase load as you move through the sticking point.
Benefits:
- Overloads top portion while keeping bottom manageable
- Trains explosive acceleration through sticking point
- Improves rate of force development
- Teaches maintaining bar speed
Programming: 5-8 sets of 2-4 reps, 60-70% bar weight + 20-30% band/chain weight at top
Exercise-Specific Strategies
Squat Sticking Point Solutions
Primary Exercises:
- Pin squats from just above parallel
- Pause squats (3-second hold at parallel)
- Box squats with brief pause
- Tempo squats (5-second eccentric)
Accessory Work:
- Bulgarian split squats (quad strength)
- Hip thrusts (glute strength)
- Front squats (maintain upright torso)
- Leg press (overload quads safely)
Bench Press Sticking Point Solutions
Primary Exercises:
- Spoto press (pause 1 inch above chest)
- Pin press from 2-4 inches off chest
- Paused bench press (2-3 second hold)
- Board press (2-3 board height)
Accessory Work:
- Incline dumbbell press (upper pec strength)
- Close-grip bench press (tricep strength)
- Dumbbell floor press (eliminate leg drive)
- Face pulls and rows (shoulder health)
Deadlift Sticking Point Solutions
Primary Exercises:
- Deficit deadlifts (2-3 inch platform)
- Paused deadlifts (pause at knee level)
- Block/rack pulls from knee height
- Romanian deadlifts (hip extension strength)
Accessory Work:
- Good mornings (back extensors)
- Barbell hip thrusts (glute lockout strength)
- Back extensions (spinal erector endurance)
- Farmer's walks (grip strength)
Common Mistakes When Training Sticking Points
1. Overemphasizing Weak Range Only
Training exclusively at the sticking point neglects full range of motion strength. Balance specific work (20-30% of volume) with full ROM training (70-80% of volume).
2. Using Too Much Weight Too Soon
Partial ROM and pin work allow heavier loads, but starting too heavy causes form breakdown. Progress gradually: first master the movement pattern, then add weight.
3. Ignoring Technique Flaws
Sometimes sticking points result from poor technique, not weak muscles. Video analysis often reveals setup errors, bar path issues, or timing problems that create artificial weak points.
4. Neglecting Accessory Work
Specific sticking point training must be supported by accessory exercises that build the involved muscles. Don't skip exercises that strengthen weak links.
5. Insufficient Recovery
Sticking point work is neurally demanding and creates significant fatigue. Ensure 48-72 hours recovery before training the same movement again.
Sample Training Program for Sticking Points
6-Week Bench Press Sticking Point Program
Week 1-2: Build Base Strength
- Regular bench press: 5x5 @ 75%
- Incline dumbbell press: 3x8-10
- Close-grip bench: 3x6-8
Week 3-4: Target Sticking Point
- Paused bench press: 5x3 @ 70% (3-second pause at sticking point)
- Pin press: 4x4 @ 75% (pins at sticking point)
- Incline press: 3x6-8
- Tricep work: 3x10-12
Week 5-6: Strength Integration
- Regular bench press: Work up to new 3RM
- Cluster sets: 4x(3x1) @ 85% with 20s rest between singles
- Accessory work: Maintain from previous weeks
🎯 Track Sticking Point Progress with FitnessRec
Systematically addressing sticking points requires detailed tracking and progression monitoring:
- Video integration: Upload lift videos to identify exact sticking point locations
- Specialized program blocks: Create 4-6 week phases focused on weak ranges
- RPE tracking: Rate difficulty at different portions of each lift
- Accessory correlation: Link accessory strength gains to main lift improvements
- Performance trends: Monitor pause rep, pin work, and partial ROM progression
Common Questions About Sticking Points
How long does it take to fix a sticking point?
Most lifters see measurable improvement in 4-6 weeks of dedicated sticking point training. However, completely eliminating a sticking point may take 8-12 weeks as you build specific strength and improve motor patterns. Track your progress in FitnessRec by comparing pause rep performance, pin work loads, and bar speed at the sticking point over time.
Should I train sticking points every workout?
No. Sticking point work is neurally demanding and should be programmed strategically. Use dedicated sticking point exercises 1-2 times per week for each lift, allowing 48-72 hours recovery. The other training sessions can focus on full ROM work or different variations. A typical week might include: Monday - pause bench, Thursday - regular bench, Saturday - close-grip bench (accessory).
Can technique fixes eliminate sticking points?
Sometimes, yes. Before diving into specialized training, video yourself and check for: bar path deviations, premature hip rise in squats, insufficient leg drive in bench, or poor starting position in deadlifts. Many "sticking points" are actually technical errors creating artificial weak spots. Fix technique first, then address genuine strength limitations.
How do I track my sticking point work in FitnessRec?
Create separate exercise entries for sticking point variations (e.g., "Bench Press - Paused," "Pin Squat from Parallel"). Log sets, reps, weights, and pause duration or pin height in the notes. Upload videos to track bar speed and form quality. Use FitnessRec's program builder to create dedicated 4-6 week sticking point blocks, then compare your main lift 1RM before and after the block.
What if I have multiple sticking points on one lift?
Prioritize the first sticking point you encounter in the range of motion—that's your primary limiter. For example, if you struggle both 2 inches off the chest AND at lockout on bench press, focus on the lower sticking point first. Once you improve there, the second weak point often improves automatically. If not, dedicate a subsequent training block to the second sticking point.
📚 Related Articles
The Bottom Line on Sticking Points
- Sticking points represent mechanical disadvantage combined with weak muscle ranges
- Each major lift has a predictable sticking point location
- Video analysis is the best tool for identifying your specific weak ranges
- Pause reps, pin work, and partial ROM training effectively target sticking points
- Balance specific sticking point work (20% volume) with full ROM training (80%)
- Accessory exercises must support main lift weak points
- 4-6 week focused blocks are optimal for sticking point improvement
Breaking through sticking points is often the difference between plateauing and making consistent progress. With FitnessRec's video integration, specialized programming tools, and detailed tracking capabilities, you can systematically identify weak ranges, implement targeted training, and monitor improvements to push past barriers that have limited your strength gains.