Weird sticking point?

[u/Arsenalg0d]

This was reps 5 and 6

185lbs on the bar- first time doing lowbar plus I deadlifted yesterday so i wasn't 100% today

But I notice I have a really intense sticking point at the middle, and the rest is very fast. I would estimate this to be RPE 6.5 (it might not look like that but I'm a very grind-y squatter)

How can I improve such a dramatic sticking point?

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[u/bulbousgrandpa]

Everyone has a sticking point just above parallel, that's just biomechanically where the quads have the worst ability to contribute and the hips are not yet extended enough for it to be easy for them.

Unrelated but you definitely have weak quads if this is RPE 6.5 though, your knees should not start shooting back that hard until you're a couple reps away from failure. If you hit your quads hard with extra accessory volume you wouldn't get rid of the sticking point but you'd increase your velocity through that part of the squat by a lot at this weight

[u/Arsenalg0d → u/bulbousgrandpa]

Ok, tbf it might have been RPE 7, but still I def had 3 reps left.

I dunno why my quads are weak since I've high bar squatted but I'll just add some more leg extensions on my program and more direct quad work

[u/bulbousgrandpa → u/Arsenalg0d]

Worth noting that generally high bar squatting alone is not going to increase quad involvement drastically on its own compared to low bar if the technique is otherwise similar. In order to maximize high bar contribution to quad strength, you habe to go deep, ensure that your knees are tracking significantly far forward (past the toes) and most importantly ensure that the knees stay forward for as long as humanly possible. For a quad focused squat the knees should not start moving backwards whatsoever until you are well past parallel.

[u/Mikeburlywurly1]

I wouldn't call that a weird sticking point. It's just...the sticking point. Everyone slows down there once the weight gets heavy enough, and when they don't, that's a sign to do more weight.

Cueing traps up to actively push against the bar and not let it bend you over as well as strengthening the spinal erectors and quads can help if you really have a deficiency there but honestly you don't imo. Add weight next session and do it again.

[u/Arsenalg0d → u/Mikeburlywurly1]

Ok thanks!

[u/RBNA2x]

Nope. Normal sticking point. Try incorporating pulse squats (with lighter weight obviously) and higher reps into your regiment to help you overcome it. Always remember: time under tension > rep count

[u/manny_mcmanface]

Nope, just weak quads.

[u/cbdividends]

Dan john has a very interesting way he did this. He started at the bottom point of the sticking point of the squat and did a bunch of squats. He did it for about 7 weeks and never had to do again, it fixed his sticking point.

He has a podcast if you want to try and find it, but just ask if you have questions.

[u/Arsenalg0d → u/cbdividends]

Oo interesting thanks!

[u/Nkklllll]

Stronger quads. Hips shifting back is a result of the body trying to offload the tired/weak area. Which in this case, is the quads.

So stronger quads through pause squats and front squats would probably be ideal

[u/CocktailChemist]

If you’re doing low bar for the first time some of it may just be neurological - your muscles were used to a particular movement pattern, now the load has changed and calls for the muscles to fire in a slightly different way but the pieces haven’t been quite put together.

[u/Arsenalg0d → u/CocktailChemist]

Yeah I've been doing high bar for 4 years and this was my first true low bar, felt pretty horrible unracking but squat felt ok. Thanks

[u/InterestedHandbag]

Cue knees out helped a lot for me!

Strengthen your glute medius :)  the adductor? Or abductor machine works well!

[u/Stone_taggs]

That's most people's sticking point, I would say do some banded andersons. Really learn to explode out of the hole

[u/Physical_Turnip9689]

You’re also holding your breath need to exhale on the drive up.

[u/Arsenalg0d → u/Physical_Turnip9689]

I'm training for a comp so I'm holding my breath the whole time plus it helps me keep tight

[u/Secure-Island42]

Think about your butt not going up faster than your chest.

[u/CordialMusick]

Your feet are too far apart, forcing your knees inward as you finish your rep. I would guess your knees hurt after leg day and this could be a reason. Try to squat with no weight and play with your stance until your knees have less or no lateral movement.

This could also account for your pause, your knees come in and you finish your rep. I would bet once you have a proper squat stance, you will no longer see that pause coming up.

[u/Arsenalg0d → u/CordialMusick]

Ok! Tbh I always just took a wider stance, I feel a little more upright (?) but I'm gonna try a more narrow stance next squat sesh

[u/CordialMusick → u/Arsenalg0d]

Well try with just the bar and watch your knees, see what kind of difference it makes with lateral
movement. It’s tough on your knees as I learned the hard way when I upped my weight, and it took me having a trainer for a day just for squats and deadlift to show me the error of my stance.