The idea is to pull or push a barbell as hard as you can against the pins in a power rack for five to six seconds. Sticking points happen because of decreases in force production, so what we’re looking for here is a localized strengthening effect that gives you that force where you need it most - at the sticking point itself. When you’re lifting a weight, your ability to produce force can change, depending on where the barbell is in your range of motion. By incorporating isometrics into your training, it’s possible to harness this power to blast through your sticking points quickly and easily. What do a bodybuilding pose, a strongman crucifix hold and an MMA Thai clinch have in common? They all produce an immense amount of force without causing a change in muscle length.
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