You can link back to the previous articles in this series here:

Part 1

Part 2

Part 3

Part 4

As Promised, today’s post will give you a starting point for addressing common weak points in the three main lifts. This is not meant to be exhaustive. It’s just a starting point.

Here are the major fail pints for the main lifts:

Squat:

  1. Stuck in the hole
  2. Weak lockout

Bench:

  1. Stuck on chest
  2. Weak lockout

Deadlift:

  1. Stuck on the floor
  2. Weak lockout

Again, this is not exhaustive but, assuming you are keeping technique strong, you are likely gonna fail at one of these points as the weights increase.

So what do you do:

Well, a chain is only as strong as it’s weakest link so if you know what causes you to fail, ADDRESS IT through targeted accessory work to build the strength and structure of the weaker muscles.


Squat:

Stuck in the hole – Below Parallel Box Squats, Sumo Stance Good Mornings and Deadlifts, Jumping

Weak lockout – Above Parallel Box Squats, Hip Thrusts, Use of Bands and Chains


Bench:

Stuck on Chest – Wide-Grip Bench, Wide Pushups on Plates, Chest Flys, DB Bench

Weak lockout – Floor Press, Narrow Bench, Board Press, Skull Crushers, Tricep Pushdowns


Deadlift:

Stuck on floor – Deficit Deadlifts, Box Squats, Jumping, Sumo Deadlifts and Good Mornings

Weak lockout – Banded Deadlifts, Hip Thrusts, Rack Pulls, Glute-Ham Raises

When you do the main lift pay attention to where you fail. Then choose 2-3 accessory exercises to target the weak point. Do 3-5 sets of 10-20 reps. The idea is to hit that area and MAKE IT BURN. You’ll have to experiment to find the right weight but if you’re failing between 10-20 reps and you’re muscles are burning like acid then you’re good.

Keep the accessories you choose the same for several weeks (4-6) in a row. Try to increase the load each weak without increasing the duration. Change the accessories up and keep building.

When you PR the accessory work you will PR the main lifts. The accessory work is where you get it done.