In this article we discuss a training technique that will help us overcome the stasis point: the Slingshot.
The existing definitions in the literature on the Sticking Point (or region ) do not adequately capture the phenomenon of practical interest (Kompf & Arandjelović, 2016).
For this reason, and based on the review by Kompf & Arandjelović (2016), it is defined as “the point where failure occurs when exercise is brought to the point of momentary muscle failure “.
Understand the multifactorial mechanisms that lead to the appearance of Sticking Point , as well as the different training strategies that can be used to overcome them, is important for methodology optimization and training planning or sportsman (Kompf & Arandjelović, 2016).
Sticking-Point Training Strategies
The Sticking Point is multifactorial and is based on complex interactions between different factors that contribute to sports and exercise.
A systematic approach is needed: guided by empirical observations conducted under rigorous conditions, controlled and reported in well-designed studies, and a detailed analysis of an athlete’s performance should be used to identify the most suitable training strategy.
Finally, five key strategies are identified to reduce the stasis point during training exercises (Kompf & Arandjelović, 2016).
Muscle Isolation Work
Considering the biomechanical context (lever arms, stretches, etc.) in which different muscles contribute to lifting near the stasis point, it is possible to identify the muscle (a functional muscle group) that can be considered the weak link.
A direct application of this observation involves strengthening these muscles, and in particular stretching where a failure.
For example: Bench Press
The inclusion of chest isolation exercises by sportsmen who exhibit the point of stasis at the start of the concentric phase during the bench press or the use of various isolation exercises for elbow extensors by athletes who have difficulty in the f phases lifting inals.
Partial-Repetitions and Isometry
Increase the actual force that the athlete can exert against the load during the moment (in terms of ROM) where failures occur during a lift is a performance optimization tool.
Due of the principle of specificity of force adaptations, the most direct way to address the point of stagnation is to use partial repetitions or isometric training.
It has been observed that the stasis point during a lift does not necessarily occur at the point of greatest biomechanical disadvantage.
These conclusions lead to a popular training strategy used by strength and power athletes that focuses on increasing strength and rate of development (RFD) in the phases of a lift preceding a point of stagnation.
In particular, so-called speed work involves the use of repeated sets at low intensity (50-60% of 1M), with short rest periods (45-60 “) and performed at maximum acceleration.
A different use of momentum to overcome the critical point involves applying an external momentum.
Unlike training for speed work, in which the load is powered by the action of the muscles intrinsically involved in a particular exercise, l o External momentum (known as Cheating or Trapping) is developed using muscles that would not otherwise be involved in a lift.
On the other hand, recent models suggest that when used sparingly and in single-joint isolation exercises, the external moment can be safely used to apply greater force to target muscles and increase time under tension (TUT).
We recommend a very interesting post dedicated to TUT (Time Under Tension) .
This element provides a working means to edit a survey so that eliminate or reduce the impact of a standstill by changing the style of execution of the exercise and the biomechanical context.
In other words, the points (ROM-based) where a muscle that is particularly strong (or weak) could be modified.
The goal is to reduce the difficulty of lifting
From a practical point of view , the following examples can be cited:
- Alterations in grip or posture;
- Variations in work plans;
- Adjustments in the synchronization of movements across different joints.
However, it is important to point out that security should always be an important consideration when modifying motion technique.
An unknown biomechanical context in itself can cause injury, so any changes should be made gradually and using conservative loads until the lifter is familiar with the new technique adopted.
Variable and accommodating resistance
Adaptive resistance refers to “intentional changes in the actual load experienced in an exercise during a repetition.”
This technique is used more frequently in powerlifting training , but also by other types of sports in strength training and general conditioning.
One way to introduce variable and accommodating resistance is to use a elastic between the load (like a barbell) and the ground (or other fixed object, for example, a power rack).
Usually when the weight is lifted the band stretches and the resistance is greater.
Another alternative is the use of heavy chains, which unroll and lift off the ground during lifting, causing greater resistance.
Slingshot: Practical applications
The Slingshot is an elastic assistance device (Pedrosa et al. 2020; Dugdale, Hunter, Di Virgilio, Macgregor & Hamilton, 2019) which relies on exerting elastic tension during the eccentric phase of the movement when it meets the rib cage , returning it the same during the concentric phase (Guzmán, 2018).
Based on the literature review on the Slingshot, the following practical points have been extracted.
Consequently, could be used in the methodology and planning of sports training:
Effective training tool for performance improvement
(Cine matica and 1RM of Bench Press) in male powerlifters (Dugdale et al., 2019).
- Absolute gains of 20 kg.
- Increase in average speed (3x faster).
- Use as a speed training device as the data clearly shows that the speed improves substantially when using the slingshot.
- Unloading (decrease in RMS) of the brachial triceps in all rep ranges.
- Assistance to maintain the speed of the barbell under fatigue during subsequent repetitions.
- Utility during training loading phases.
- Ease of use compared to other training download tools (bands or chains).
- Increased range of motion (ROM) in based on the total movement of the bar.
- Strategic use and complementary to traditional training on the bench.
Warning: reduced performance during Bench Press due to unloading brachial triceps and a large amount of training.
Regardless of training experience
The Sling Shot is an alternative to increasing the maximum number of repetitions (MNR) and reduce the average duration of repetitions in multiple sets during the press bench (Pedrosa et al., 2020).
There were no significant differences in MNR and average duration of repetitions between groups, regardless of conditions (with or without SlingShot) or sets.
The external spring force provided by the slingshot improves the shortening cycle of the drawn during each repetition.
Greater contribution of force elastic at the beginning of concentric action.
- Practical device to increase the speed of the barbell.
- The average duration of each repetition was significantly shorter when the SlingShot was used, regardless of group.
Allows trained men to perform higher volumes of work (repetitions x kg) with maximum loads.
(1RM Bench Press) (Niblock, & Steele, 2017).
- Increase the number of reps (2 to 5 additional reps).
- Useful training tool that allows people to accumulate a increased workload during heavy or maximum weight bench press training.
- Possible strength-building and hypertrophic adaptation features.
Improve the neutral strength
The elastic device (Slingshot) improves the maximum strength via neural of bench presses in well-trained young people (Ye et al., 2014).
- Alternative means to the Bench Press Shirt in Powerlifting
- Similarity in support and ease of use.
- Significant increases compared to 1MR average (17.8 kg).
- Differences between subjects: different body structures.
- Improvements in average power output and average speed of the barbell.
Decreased EMG amplitude of the pectoralis major and brachial triceps.