Slingshot: Improve your strength

Knowing and analyzing those means of strength training that allow Strength and Conditioning professionals to optimize training methodology and planning is essential.

Therefore, the aim of this article is based on reviewing and synthesizing the main evidence about the relationship between the Sticking Point, Slingshot and Bench Press.

What is the Slingshot®?

Mark Bell is an entrepreneur, coach, powerlifter and creator of the patented invention called Slingshot®(1).

This same author defined the Slingshot as “an accessory tool for the bench press“, used by athletes and coaches, in order to reduce the incidence of injuries and reinforce proper technique (1).

On the other hand, other authors have conceptualized the Slingshot as an elastic assistance/support device/accessory (2,3,4).

Specifically, the mechanics of use of this training tool consists of the production of elastic tension by the Slingshot during the eccentric phase (descent phase in bench presses or the approach to the floor in push ups) and due to the contact with the pectoral musculoskeletal complex.

Subsequently, the elastic device dissipates the previous elastic energy during the concentric part of the movement.

The slingshot is used to perform bench presses, it has an “unloading” effect on the triceps muscle, which allows to implement or maintain the speed of execution against submaximal, maximal or fatigue loads, it is used in powerlifting, to get out of the stagnation zone or with the aim of strength gains (9,10 and 11).

The bench press is used for strength gains and hypertrophy of the upper body, in addition to being used for sporting purposes to improve swimming, throwing or kayak paddling (9).

But following the line of the use of the slingshot, it is used by weightlifters in order to get out of a stagnation, to improve the loads of the bench press or improve the speed of execution in the 1RM under submaximal or maximal strength conditions (9).

On the other hand, it would seem that the use of the slingshot with loads of 85% would not present much fatigue compared to a bench press without the assistance band (11).

And this is how, mainly in the bench press, the pectoral musculature, anterior deltoid and triceps brachii act as the main motor (12).

Bench Press

The bench press is one of the basic exercises of strength training, hypertrophy and muscle power, popularly used for the development of the upper body muscles, mainly the pectoral, anterior deltoid and triceps brachii (5).

Bench Press Technique

From the technical point of view (5), this exercise develops different actions during the concentric phase of the movement:

• Humeral adduction in the transverse plane (performed mainly by the pectoralis major, anterior deltoid, and to a lesser extent, by the biceps brachii and coracobrachialis).
• Elbow extension (driven by the triceps brachii) and scapulothoracic abduction (significant variation depending on the biomechanics and execution style of the athlete).

In other words, the barbell applies a downward force that exerts three types of external moments: flexor at the elbow, sagittal extensor at the shoulder and horizontal extensor at the shoulder (6).

On the other hand, the technical keys for the correct execution of the bench press are the following (6):

• Adequate material.
  • Flat and non-slip bench (to avoid the movement of the back of the body, specifically, the shoulder).
  • Hooks at the appropriate height to remove the bar (depending on the length of the athlete’s arms).
    • The optimal height would be the one that allows to pull the bar (and traction) without losing the scapular retraction.
  • Safety bars at the right height: between 4-8 cm from the highest point of the pectoralis.
• Scapular retraction and descent.
• Respect the normal physiological lumbar curvature (avoid flattening the lumbar area).
• The feet should push the floor forward (without lifting the gluteus).
• Proper grip.
  • The weight of the bar should rest on the palm of the hand.
  • The thumb should surround 100% of the bar (do not use the suicide grip).
  • The most effective-efficient grip width is around 1.5-2 times the biacromial distance.
• Correct shoulder position: external rotation of the shoulder.
• The head will be in contact (squeezing) with the bench: activation of the symmetrical tonic neck reflex.
• Rest phase or controlled eccentric.
  • Increase overall stability through breathing (take a lot of air).
  • The chest (nipple line) will be the contact zone of the bar.
• Ascent of the bar through an inverted J movement.

Sticking Point or Stagnation Point

The Sticking Point (sometimes “Sticking Region”) is a concept commonly used in the context of resistance training (7).

However, many of the popular definitions of the sticking point (or sticking region) suffer from some limitations or inconsistencies (7):

• Possibility of occurrence at the beginning or end of a lift.
• Identification in the range of motion where the bar has substantial velocity and moves with relative ease.
• Determination in the range of motion where the lifter can exert substantially greater force than resistance.
• Basing solely on qualitative criteria, away from quantitative considerations.
• Disregard of the context of the exercise: accumulation of fatigue and speed of the load.

Due to the observations discussed above, it would be more appropriate to adopt the concept of the stagnation point rather than a region of stagnation.

As a result, the most valid and apt conceptualization is based on“the point at which failure occurs when exercise is brought to the point of momentary muscle failure” (7).

Finally, a thorough understanding of the physiological and biomechanical mechanisms that contribute to the development of sticking point is crucial during the analysis of athletic performance, and the design of training strategies aimed at improving athletic performance (5).

Bench Press and Sticking Point

Referring to Kompf & Arandjelovic’s (5) review“The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice“, the following conclusions and practical applications can be drawn:

• Location of the sticking point as a function of the level of the athlete.
  • Significant inter-athlete variability.
  • Expert athletes converge towards exercise execution styles that best suit their biomechanics.
• EMG patterns do not show significant changes around the stagnation point in the core musculature.

Evidence on the Slingshot®

Pedrosa et al (2020) examined whether the Slingshot could increase the maximum number of repetitions (MNR) and decrease mean repetition duration in men with different levels of strength training.

For this purpose, 22 men with different levels of strength training experience performed 3 sets at 80% of 1RM (2′ rest) during bench press with/without Slingshot.

The results show a higher MNR with the Slingshot than without it, regardless of group (no differences between groups and/or set). On the other hand, repetitions were performed with a shorter mean repetition duration when the Slingshot was used (no differences between groups and/or series).

Dugdale et al (2019), examined the acute effects of the Slingshot on performance, surface electromyographic amplitude of the prime mover (sEMG), and bar velocity during maximal and submaximal bench press in competitive male powerlifters.

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To conduct it, 15 male powerlifters were measured of bench press strength (1RM, followed by 3RM and 3 sets x 8 repetitions at 70%), average velocity and EMG amplitude of the primary muscles (triceps brachii, pectoralis major and anterior deltoid) during 2 conditions: RAW (without use of assistance) and SS (use of Slingshot).

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Finally, it is concluded that the SS is an effective elastic assist device to improve performance (1RM and kinematics) of bench press in all participants.

Niblock & Steele (2017), examined whether the use of the Slingshot allows for greater load volume to be generated during multiple repetitions of bench press under maximal loads, and whether it increases the set load volume compared to a condition without elastic assistance.

As a consequence, 9 trained men first performed a 1RM test for the bench press (week 1 and 2), and subsequently developed the highest possible number of repetitions (at maximal load) using the Slingshot (week 3).

Finally, it was observed that this tool allows to increase the load volume at maximum loads.

Lastly, Ye et al (2014) authors examined the acute effects of the Slingshot device on bench press performance in young strength-trained men.

In relation to this, 19 strength-trained men were measured of maximal strength, mean power output, mean barbell velocity and EMG of the primary musculature during 3 conditions: Raw (no Slingshot), Raw 1RM (Raw and Slingshot load ) and 1RM Slingshot.

As results, the Slingshot improves mean 1RM, mean power output and mean bar velocity during bench press.

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The 8 keys you need to know!

In summary of the evidence presented above, it is possible to observe a reduced bibliography around the Slingshot. It is difficult to unify the results and conclusions of the published studies due to their heterogeneity and limitations.

However, it has been possible to extract the 8 most important practical applications (2,3,4,5,7,8) of the Slingshot tool during bench press (CAUTION: different methodologies and procedures must be taken into account):

1. Useful during volume (⇑ MNR and average duration per repetition) and work intensity (maximal and sub-maximal loads) phases.
2. Improves maximal strength via neuromuscular (1RM).
3. Enhances stretch-shortening cycle (SCA).
4. Speed-based training tool.
5. Applicability during the unloading phases of training (specifically, triceps in different repetition ranges).
6. Simplicity of use (compared to elastic bands or chains).
7. Complement and/or alternative (Slingshot) to traditional bench press training: need for planning, programming, periodization and work prescription.
8. Valid and efficient replacement device: Bench Press Shirt ⇒ Slingshot.

Main features of the slingshot

The execution of the bench press consists of phases, in which there is a stagnation point, represented by the eccentric and concentric actions and by the main characteristics of the execution of the movement.

It is here where Dugdale, J. H and collaborators (2019), mention the main characteristics is given at the level of mechanical action and muscular work of the musculature involved (especially the triceps brachii), the relationship of the kilos lifted with the body mass and the peak of effort.

One way to use training programming with the goal of improving the bench press is to work with the assistance band combined with a common bench press with the goal of strength gains.

On the other hand, the manufacturers of the slingshot mention that it is a band with an elastic function that is placed on the elbows, printing elastic force and pressure on the musculature involved, which allows reducing the tension on the elbows and shoulders (12).

Definition of the phases in the bench press

The graph below shows the phases in the bench press with the use of slingshot and the stall phases, as proposed by Dugdale, J. H and collaborators (2019), in the attempt of 1 repetition maximum (RM).

The first stalling phase, is the phase of the eccentric action, where the execution speed is zero. For phase 2, it is characterized by the fast action of the bar in the concentric action. Andthe end of phase 3, culminates at the end of the concentric action, i.e. in the final extension of the triceps.

That said, the bench press has certain stalling phases, most notably the exit of the bar from the chest, the upward trajectory of the bar with the elbows at 90° and the final concentric phase.

For this, the “stagnation period” is defined by van den Tillaar, R., & Ettema, G. (2010), as the period of deceleration of the upward movement of the bar, with the highest velocity reaching a stagnation point where a loss of that velocity is observed, known as the lowest local velocity.

So, what does this statement mean, that the bar slows down at a point in the path and stays at that point without being able to complete the repetition.

Bench stalling occurs with 90% of the load, since it was evidenced that with lighter loads these periods of stalling do not occur.

Tillaar, R., & Ettema, G. (2010)

Relationship of repetition maximum (RM) to body mass.

Another interesting point is the body mass expressed in kilograms, which means that lifters with higher body weight after weeks of training will be able to lift heavier weights, also depending on their body structure (9 and 10).

This statement coincides with what is mentioned by Dugdale, J. H and collaborators (2019), in this study it was correlated that athletes who weighed more and had a body mass of greater kilograms of body weight lifted even more weight on the bench press bar with slingshot (9).

In other words, the use of slingshot with loads between 85% and 120% of the conventional bench press RM, improves and strengthens the dominant and non-dominant side of the upper body, which at the time of performing the push this concern of many coaches and athletes would benefit (13).

Muscular activity with the use of slingshot

The assistance band in the bench press would allow printing less effort from the exit of the bar from the chest and from the last part of the concentric action the effort will be even greater (9).

In addition, it was found that the activity of the pectoral and anterior deltoid was the same as with the assistance band, but compared to the raw mode, the triceps will have greater participation than with the use of the assistance band (9).

That said, with loads exceeding 90%, it is apparent and evident to the eye that the “mechanical disadvantages” begin to appear , observing that the bar loses the shape of the displacement, loses the technical form or that the arms and shoulders lose position (10).

For this point, and many more, the slingshot would seem to have a wide advantage to correct these technical deficiencies (11).

In the same line, the research of Wojdala, G. and collaborators (2020), detected that the main muscle groups had little activity but with loads close to 100% the muscular activity was greater.

That said, when training with loads above 100% of the conventional bench press, it is important to highlight the work of strength, stability and hypertrophy of all the musculature involved in the bench press to perform it in a stable, strong, without imbalance and with great stability (12).

Execution speed and effort capacity

One of the most important points is that the athlete prints the greatest possible effort, since the use of this equipment will add greater speed of execution compared to a raw bench press (9).

In addition, in this study by Wojdala, G. et al. (2020) it was observed that the use of this equipment allows lifting 3 times the weight of 1RM Raw and with greater speed.

On the other hand, in relation to the speed of execution and the mechanics of the movement, the use of slingshot seems to offer a good position of the arm (triceps) to complete the concentric action.

Using slingshot to move heavy weights

Within the sporting arena, the slingshot is used to be able to lift heavier weights compared to not using it, or to increase the speed of execution with the same weight used in the “Raw” mode of weightlifting.

In addition, it was documented that this type of equipment in weightlifters increased the bench press load by 16 to 20 kilograms more than their RM, which could result in the sensation of using heavier loads supported by the hands (9 and 12).

Raw 1RM corresponded closely to 3 reps with Slingshot calculated.

Dugdale, J. H et al (2019).

For this, it is essential that the slingshot is positioned correctly, i.e., that the band covers both elbows and passes through chest height, respecting the body proportions of the subjects using it (11 and 12).

On the other hand, the slingshot would allow the use of supra-maximal loads, i.e. more than 100% of the load of the conventional or competition bench press (12).

Benefits of using the slingshot

Many of the benefits provided by this band focuses on the execution of the movement with good technique and confidence, here Wojdala, G., and collaborators (2020) and later the same author in (2022), agree on these benefits provided by the use of slingshot.

It provides greater stability: since the band exerts tension and pressure on the muscles involved, and this allows the movement to be more stable.

It acts in printing less pressure on the shoulders and elbows, since by providing stability, it offers security for these joints.

It allows you towork on the entire ROM in case of injury, since if it is a minor injury, you can continue training with the necessary care.

It helps in the rehabilitation process in minor injuries, since it offers less tension at a muscular level, and allows to provide greater confidence to those who use it.

Familiarization with supra-maximal loads, since this equipment offers the opportunity to train with higher loads than 100% of the conventional bench press or Raw.

To give self-confidence, since it offers the possibility of having the feeling of greater control of the load used, the technique and the weight in the hands.

It focuses on the development of strength and power, since this band offers to use loads above 90%, allowing to maintain or increase the speed of execution.

It helps to maintain or improve the speed of execution, since the speed of execution in the bench press is a determinant and important aspect.

Improves the dominant and non-dominant side, one of the major concerns of coaches and athletes, to prevent the bar from having a path with poor alignment.

For these benefits to occur, the authors mention that firstly for the use of this equipment it is important to know and be adapted to the exercise, to have experience in it or at least to have practiced it for at least one year of uninterrupted training.

Care in the use of the slingshot

It is known that the slingshot has multiple benefits, but for these benefits to occur, care is essential, as everything in the gym, for this reason Wojdala, G., and collaborators (2020) and later the same author in (2022).

Start with a familiarization process, since the first days of use may be uncomfortable or difficult to get comfortable on the bench and take the bar with this equipment.

As a minimum, the authors mention that the trainee should have one year of uninterrupted experience in strength training, as this will allow him to become even more familiar with the element.

Anthropometric characteristics vary from person to person, so the size of the element should be adapted to the body proportions of the lifters.

The use of the assistance band, in athletes with experience and competitive level will offer the possibility of training with supra maximal loads, i.e. exceeding 100% of the conventional bench press, so it will require more stability work of the entire musculature, strength and hypertrophy.

Finally, it is not a care but a way to execute it, as long as the bar does not bounce on the chest, the bench press movement can be used pausing or not the bar on the chest.

Programming of the bench press with Slingshot

First, adjust the height of the flat bench to the desired height of the lifter, adjust the width of the grip depending on comfort, taste or anthropometric proportions.

Once the previous step is done, work on the familiarization of the element, i.e. perform sets and repetitions with 70% of the raw bench press (without slingshot).

That said, Dugdale, J. H and collaborators (2019), mention that to select the slingshot load it is necessary to have the load of 1RM, bench press and based on those kilos start programming (always taking into account that this element can provide 16 kilos more).

• Familiarize yourself with the use of the element, adjusting the bench height and grip width.
• Perform the warm-up, without reaching fatigue with breaks of 2 minutes, looking for series of 5 to 8 repetitions at 70%.
• Perform the programmed series, with a maximum of 3 repetitions at 87, 5% maximum.

Two aspects mentioned by the authors for this type of work is to use the regulatory standards of powerlifting and perform each repetition with the maximum possible capacity.

In another context, in the bench press, the stagnation point can occur at the end of the concentric phase, which following the line of Dugdale, J. H. and collaborators (2019), could be taken as a strategy to use the form of programming that these authors propose.

• For example, using a frequency of twice a week, with which to test the first day to perform bench press regulatory raw and a second day with the band of assistance.

Perform a warm-up of the upper body, as a general warm-up, then propose series with 3 to 5 minutes of rest, and in the case of seeking 1RM increase each successful series 2.5 kilos or lower the same kilogram if the series is unsuccessful (10).

• 2 sets of 6 repetitions at 40%.
• 1 set of 3 repetitions at 60%.
• 1 set of 2 repetitions at 75%.
• 1 set of 2 repetitions at 85%.

In this way of planning, make sure that the trainees have more than one year of experience with the exercise.

On the other hand, with the objective of gaining muscle mass and strength, Bellar, D. M. and collaborators (2011), propose training bench press twice a week for 13 weeks, a raw variant and another variant with slingshot, where this with a progression from week to week until achieving 5 sets of 5 repetitions at 85% with more than 90 minutes of rest.

Another form of programming with the use of Slingshot is the use of approximation loads for the 1RM test, which is proposed by Wojdala, G. and collaborators (2020), where they suggest the following points:

• General warm-up of 5 minutes with an ergometer, and at this point upper body mobility work could be added.
• For the specific warm-up, the following percentages of work are used
• 1 set of 15 repetitions at 20%, 1 set of 10 repetitions at 40% and 1 set of 5 repetitions at 60%.
• Subsequently, the 1RM is taken starting with a load at 70%, 85% and 100%, and at this point the authors mention that for each series the kilos on the bar increase from 2.5 to 10 kilos depending on the execution and speed of the movement of the bar.

It should be noted that this type of programming is with trainees who have more than three years of experience, not only in weightlifting but also in competitions.

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Conclusions about the Slingshot

Considering the results of the above mentioned research it can be concluded that the use of slingshot in the bench press would allow to maintain or improve the speed of execution, work with loads above 100% of the raw bench press, and could be an enhancer to recover from an injury.

On the other hand, triceps muscle activity decreases when using this equipment, which can be combined with other variants of bench press to improve this exercise or get out of some stagnation point of it.

In other words, also by presenting less fatigue than the classic bench press, it could be used for the purpose of rehabilitation work or in the use of additional loads, as long as it is complemented with other strength and hypertrophy work of the main, secondary and stabilizing musculature of the bench press.

The Slingshot is a device/accessory of elastic assistance/support used in bench press and/or push ups, with the objective of increasing sports performance (through the reduction of injury incidence, increase in the different manifestations of strength and improvement of sports technique).

Specifically, its mechanics is based on the production of elastic tension during the downward phase of the movement, and the return of the same during the upward phase of the movement.

On the other hand, the stagnation point is that point where failure occurs when the exercise is brought to the point of momentary muscular failure.

The correct understanding and determination of the physiological and biomechanical mechanisms of this phenomenon is important for one of the basic exercises of strength, hypertrophy and muscle power training, the bench press.

Finally, starting from the previous premise that the location of the point of stagnation occurs depending on the level of the athlete, and the results discussed above, we have unified a proposal of 8 practical applications oriented towards the design of training strategies aimed at improving athletic performance through the Slingshot.

Bibliographical references

1. Bell, M. (2020). Slingshot®. Mark Bell Slingshot. Retrieved from https://markbellslingshot.com/collections/sling-shot
2. Dugdale, J. H., Hunter, A. M., Di Virgilio, T. G., Macgregor, L. J., & Hamilton, D. L. (2019). Influence of the “Slingshot” bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters. The Journal of Strength & Conditioning Research, 33(2), 327-336.
3. Pedrosa, G., Da Silva, B. C., Barbosa, G., Dos Santos, M. R., Simoes, M., Ferreira, G. A., … & Diniz, R. R. (2020). The Sling Shot increased the maximum number of repetitions in the barbell bench press in men with different resistance training experience. Human Movement, 21(1), 22-31.
4. Ye, X., Beck, T. W., Stock, M. S., Fahs, C. A., Kim, D., Loenneke, J. P., … & Bemben, M. G. (2014). Acute effects of wearing an elastic, supportive device on bench press performance in young, resistance-trained males. Gazzetta Med Italiana, 173, 91-102.
5. Kompf, J., & Arandjelović, O. (2017). The sticking point in the bench press, the squat, and the deadlift: similarities and differences, and their significance for research and practice. Sports Medicine, 47(4), 631-640.
6. Marchante, D. (2019). Bench press: practical tutorial. PowerExplosive. Unpublished material.
7. Kompf, J., & Arandjelović, O. (2016). Understanding and overcoming the sticking point in resistance exercise. Sports Medicine, 46(6), 751-762.
8. Niblock, J., & Steele, J. (2017). The ‘Slingshot’can enhance volume-loads during performance of bench press using unaided maximal loads. Journal of Trainology, 6(2), 47-51.
9. Dugdale, J. H., Hunter, A. M., Di Virgilio, T. G., Macgregor, L. J., & Hamilton, D. L. (2019). Influence of the “Slingshot” Bench Press Training Aid on Bench Press Kinematics and Neuromuscular Activity in Competitive Powerlifters. Journal of strength and conditioning research, 33(2), 327-336. https://doi.org/10.1519/JSC.0000000000001853.
10. van den Tillaar, R., & Ettema, G. (2010). The “sticking period” in a maximum bench press. Journal of sports sciences, 28(5), 529-535. https://doi.org/10.1080/02640411003628022.
11. Bellar, D. M. M., Muller, M. D., Barkley, J. E., Kim, C. H., Ida, K., Ryan, E. J., Bliss, M. V., & Glickman, E. L. (2011). The effects of combined elastic- and free-weight tension vs. free-weight tension on one-repetition maximum strength in the bench press. Journal of strength and conditioning research, 25(2), 459-463. https://doi.org/10.1519/JSC.0b013e3181c1f8b6.
12. Wojdala, G., Golas, A., Krzysztofik, M., Lockie, R. G., Roczniok, R., Zajac, A., & Wilk, M. (2020). Impact of the “Sling Shot” Supportive Device on Upper-Body Neuromuscular Activity during the Bench Press Exercise. International journal of environmental research and public health, 17(20), 7695. https://doi.org/10.3390/ijerph17207695.
13. Wojdala, G., Trybulski, R., Bichowska, M., & Krzysztofik, M. (2022). A Comparison of Electromyographic Inter-Limb Asymmetry During a Standard Versus a Sling Shot Assisted Bench Press Exercise. Journal of human kinetics, 83, 223-234. https://doi.org/10.2478/hukin-2022-0084.