Q: Hey coach, my name is Justin and I have a serious problem with getting stuck at the bottom of my bench and deadlift. What should I do to break through this wall?
A: Justin, you have a common problem that I see on a daily basis. When a guy comes into my gym with this problem, we immediately asses his strength and if he is strong at lockout and weak at the bottom, like you are we start to incorporate speed days. You can do this with a bunch of different exercise. You can use plyometrics, med ball throws, bands, and chains. The bands and chains work with an athlete's natural strength curve, which means as you lower it the weight gets lighter, which is were you are the weakest and as you press the weight it gets heavier, which is were you are your strongest. You have to fight through the tension of the bands and the chains. By fighting through this it will help you increase you speed and fight through your sticking point. You can also incorporate med ball throws using lighter weight and exploding out with it as fast as possible which will increase your rate of force development. The same goes for plyometrics. Make sure to add in a speed day to your routine and incorporate one of these things in certain micro cycles. Try it for 3 to 4 week cycles and see were it takes you. Here is an example of a speed bench press with bands and some med ball chest passes.
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