Sticking Point
A sticking point is the hardest part of a lift's range of motion, where the bar tends to slow down or stall as you approach your limit.
Published by Repit Fitness · Last updated
Key facts
- The weakest point in a lift's range.
- Often where a near-max attempt fails.
- Addressed with targeted accessory work.
- Pause reps and partials can help overcome it.
Most lifts have a point where the leverage is worst and the movement feels hardest — the bottom of a bench press, just above parallel in a squat. This sticking point is where a heavy attempt is most likely to grind to a halt, because the muscles working hardest there are relatively weak.
To push past it, lifters strengthen the specific muscles and positions involved: pause reps at the sticking point, partial-range work, and targeted accessory exercises all help. Improving the weak link makes the whole lift stronger and reduces failed attempts near your max.
Frequently asked questions
How do I get past a sticking point?
Strengthen the weak position with pause reps at the sticking point, partial-range work, and accessory exercises that target the muscles working hardest there.
Why do I fail at the same point every time?
That point is where your leverage is worst and the involved muscles are relatively weak. Targeted work to strengthen that specific position usually fixes it.
This article is general information, not medical advice. Talk to a doctor or registered dietitian before making changes if you have a health condition, are pregnant or take medication.
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