Your Friendly Guide: What Is the Sticking Point in Weightlifting?

Struggling to make progress in your weightlifting routine? Do you find yourself stuck at a certain weight and unable to lift more? If so, you may be experiencing a “sticking point.”

A sticking point is a specific point in a lift where you struggle to complete the movement.

This article will elaborate on the different factors that can contribute to a sticking point in weightlifting. From identifying weak points in your technique to addressing muscle imbalances, we will provide practical strategies to help you overcome them.

The Importance of Technique

To further expand your sticking point, you need to learn and use the proper form and avoid common errors.

Proper Form

Proper form not only helps you lift more weight but also reduces the risk of injury. To ensure proper form, start by mastering the basics of each exercise. This includes understanding the correct foot placement, grip, and body position.

Additionally, focus on maintaining a neutral spine throughout the lift. This means you must keep your back straight and avoid excessive rounding or arching. Finally, make sure to engage your core muscles to provide stability and support throughout the lift.

Common Technique Errors

Putting on too much weight too soon is one of the most common mistakes. This can lead to improper form and increase the risk of injury.

Another common error is failing to maintain proper body position throughout the lift. This can lead to excessive strain on some muscle groups and, in turn, increase the risk of injury. Finally, many weightlifters fail to engage their core muscles, leading to instability and poor form.

To avoid these common errors, start with light weights and focus on mastering proper form before increasing the weight. Additionally, consider working with a coach or trainer to identify and correct any form issues.

The Role of Strength and Mobility

Strength and mobility are not too often at odds. The two are able to complement each other well if you maintain them in the same manner.

Building Strength

To become proficient in weightlifting, you must build strength in your muscles. You can achieve this by incorporating compound exercises such as squats, deadlifts, and bench presses into your training routine. These exercises make multiple muscle groups work simultaneously, allowing you to build overall strength.

Increasing Mobility

Mobility is another crucial factor in weightlifting. It refers to your range of motion around a joint. Limited mobility can hinder your performance and increase your risk of injury.

To improve your mobility, you can incorporate mobility exercises into your warm-up routine. These exercises can include dynamic stretching, foam rolling, and mobility drills. You can also improve your flexibility by stretching regularly.

It’s important to note that mobility work should not be neglected in favor of strength training. Both strength and mobility are essential for weightlifting success.

Mental Barriers

Mental barriers also affect when and where your sticking point is. Here are certain circumstances you might stumble upon.

Fear of Failure


When it comes to weightlifting, the fear of failure is a common mental barrier that can hold you back from achieving your goals. You may worry about not being able to lift a certain weight or failing to complete a set, which can lead to negative self-talk and anxiety.

Failure is, indeed, a natural part of the learning process, and every lifter experiences setbacks. Focus on your progress rather than your failures, and celebrate small victories along the way.


Perfectionism is another mental barrier that can hinder your weightlifting progress. You may feel like you need to lift perfectly every time, which can lead to frustration and disappointment.

Remember that perfectionism is an unrealistic expectation, and that progress is more important than perfection. Instead of striving for perfection, focus on improving your technique and gradually increasing your weight.

Celebrate your progress, and remember that every lift is an opportunity to learn and grow.


Self-doubt is a common mental barrier that can hold you back from achieving your weightlifting goals. You may doubt your ability to lift a certain weight or worry about what others think of your lifting technique.

To overcome self-doubt, focus on your strengths and accomplishments. Keep telling yourself that you are more than capable of achieving your goals and that your progress is more important than what others think.

Nutrition and Recovery

Your body is like a machine you find in your car. To run well and live long, it needs petrol, oil, coolant, and more. The only difference is that we don’t need spare parts to replace worn-out ones (fortunately). Treat yourself well, and your sticking point won’t be anywhere to be seen.

Fueling Your Body

To perform well in weightlifting, you need to fuel your body properly. Your diet should be rich in protein, carbohydrates, and healthy fats. Protein will help repair and build muscle tissue, while carbohydrates provide energy for your workouts.

Healthy fats are essential for hormone production and joint health. Aim to eat a balanced meal with these macronutrients before and after your workouts. Additionally, staying hydrated is crucial for optimal performance.

Rest and Recovery

Don’t forget to rest. Shut your eyes for nine hours every night. Additionally, active recovery, such as foam rolling and stretching, will reduce muscle soreness and improve flexibility. Finally, taking rest days is essential to prevent injury and allow your muscles to recover. Listen to your limits, and don’t push yourself too hard.


In weightlifting, the sticking point is the point in the lift where you struggle the most. It is the point where the barbell slows down or stops moving altogether. Identifying your sticking point is crucial to improving your lifts and breaking through plateaus.

To overcome your sticking point, you need to focus on the specific muscles responsible for that portion of the lift. For example, if your sticking point is in the mid-thigh position of the snatch, you need to work on strengthening your glutes, hamstrings, and lower back.

Another way to address your sticking point is to vary your training. Incorporate different exercises and rep ranges to challenge your muscles in new ways. This will help you develop overall strength and address any weaknesses that may be contributing to your sticking point.

Finally, proper technique is essential in weightlifting. Make sure you are using the correct form and engaging the right muscles throughout the lift. This will help you properly create more power and move through your sticking point more efficiently.

Remember, overcoming your sticking point takes time and patience. But with consistent training and a focus on proper technique and muscle development, you can break through plateaus and improve your lifts.

Frequently Asked Questions

Here are some additional questions to further enlighten your knowledge.

How can you overcome the sticking point?

There are several ways to overcome the sticking point. You can focus on strengthening the muscles involved in the lift. This can be done by using exercises that target those muscles specifically. Another way is to work on your technique and form.

This can help you lift the weight more efficiently, reducing the strain on your muscles and making it easier to complete the lift. Finally, you can use partial lifts or assistance exercises to target the specific point of the lift where you are struggling.

Can the sticking point be different for different lifts?

Yes, the sticking point can be different for different lifts. For example, in the squat, the sticking point is usually around the midpoint of the lift, where the lifter is coming out of the bottom position.

In the bench press, the sticking point is usually around the midpoint of the lift, where the lifter is pushing the weight off the chest. In the deadlift, the sticking point is usually around the knee, where the lifter is trying to lock out the lift.

Is the sticking point the same for everyone?

No, the sticking point is not the same for everyone. It can vary depending on muscle strength, body proportions, and technique.

For example, a lifter with strong leg muscles may not struggle with the sticking point in the squat but may struggle with the sticking point in the bench press. Similarly, a lifter with a longer torso may struggle more with the sticking point in the deadlift than a lifter with a shorter torso.

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