The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice

Abstract

Since it was first observed, and especially so in recent years, the phenomenon of the so-called “sticking point” in resistance training has attracted a substantial amount of sports and exercise science research. Broadly speaking, the sticking point is understood as the position in the range of motion of a lift at which a disproportionately large increase in the difficulty associated with continuing the lift is experienced. Hence the sticking point is inherently the performance bottleneck, and is also associated with an increased chance of exercise form deterioration or breakdown. Understanding the aspects of lifting performance which should be analysed in order to pinpoint the cause of a specific sticking point and therefore devise an effective training strategy to overcome it is of pervasive importance to strength practitioners, and is conducive to injury avoidance and continued progress. In this paper, we survey a range of physiological and biomechanical mechanisms which contribute to the development of sticking points, and then, led by this insight, review and analyse the findings of the existing observational research on the occurrence of sticking points in three ubiquitous exercises: the bench press, the squat, and the deadlift. The findings of our analysis should be used to inform future research and current resistance training practice.

The Effects of Barbell Placement on Kinematics and Muscle Activation Around the Sticking Region in Squats

“…Barbell back squats are a commonly used exercise within general fitness programs, and as an event within the sport of powerlifting, they are often included in rehabilitation programs for the lower body (Kompf and Arandjelovic, 2017 ). Full barbell back squats are performed by flexing the hips and knees and lowering the body until the top surface of the legs at the hip joints are lower than the top of the knees, essentially sitting down, while keeping the feet flat on the ground, chest up, and spine in neutral according to International Powerlifting Federation rules (International Powerlifting Federation, 2020 ).…”

“…Full barbell back squats are performed by flexing the hips and knees and lowering the body until the top surface of the legs at the hip joints are lower than the top of the knees, essentially sitting down, while keeping the feet flat on the ground, chest up, and spine in neutral according to International Powerlifting Federation rules (International Powerlifting Federation, 2020 ). After this, the lifter reverts this movement, standing upright by extending the hips, knees, and ankles (Schoenfeld, 2010 ; Kompf and Arandjelovic, 2017 ). There are two main barbell placements in the back squat: high bar and low bar.…”

Electromyographic comparison of the barbell deadlift using constant versus variable resistance in healthy, trained men

“…Comparatively less research is done on the barbell deadlift which is another of the three lifts in powerlifting, and also a popular exercise among bodybuilders, athletes and recreationally active individuals seeking to increase muscle hypertrophy and general strength [9]. Despite the similarities between the squat and the barbell deadlift—both being compound knee- and hip-extensor exercises—the biomechanics between the two exercises are quite different, with the barbell deadlift requiring comparatively more effort from the hip extensors [10].…”

Validation of Inertial Sensor to Measure Barbell Kinematics across a Spectrum of Loading Conditions

“…Future investigations should explore this raw data, especially considering the POP-100’s high reliability and apparent precision observed in the current investigation. Velocity magnitude achieved prior to the sticking region can substantially affect sticking region mechanics [ 28 ], with lower velocities (i.e., lower POP-100 values) elongating the sticking region itself and increasing the likelihood of repetition failure [ 28 , 29 ].…”