How to Find and Fix Weak Points in Your Lifts

Progress stuck? If your main lifts are stalled, the problem probably isn’t “just work harder”—it’s where you’re weak.

What Is a Weak Point?

It’s the exact spot where your lift slows, loses tightness, or fails. This could be muscular (lack of strength), technical (form breakdown), or mental (hesitation under load).

Weak Points by Lift

• Squat: Collapsing in the hole → weak quads, poor bracing, or poor mobility
• Bench: Sticking mid-range → weak triceps or bad bar path
• Deadlift: Slow off the floor → weak hamstrings or poor starting position

How to Identify Your Weak Points

• Record top sets from multiple angles—side and front especially
• Note where bar speed slows or form breaks down
• Check for patterns across multiple weeks—not one bad day
• Get feedback from a coach or trained eye

Why Accessory Work Isn’t Helping (Yet)

If you’re just guessing with accessories—e.g., random triceps work for bench—you’re probably missing the actual issue. That’s like throwing darts blindfolded. Targeted accessory selection only works when it’s based on a clear weak point diagnosis.

How to Fix Your Weak Points

• Targeted accessories: e.g., tempo pause squats, board press, deficit pulls
• Variation lifts: Use pause work, tempo, or partial ROM to overload sticking points
• Cue refinement: Adjust breathing, bracing, and bar path mechanics

When to Program the Fixes

Plug in 1–2 targeted movements per weak point for 4–6 weeks. Don’t swap weekly. Progress them like your main lifts—load, reps, RPE.

Example: Fixing a Squat That Folds in the Hole

If your upper back collapses at the bottom of a squat:

• Add tempo pause squats to build control and brace under load
• Strengthen spinal erectors with RDLs and good mornings
• Film from the side and refine breathing/bracing strategy

Want to Dive Deeper?

Read How to Break a Strength Plateau next to learn how weak points tie into long-term programming plateaus.

Also check out this excellent breakdown from Barbell Medicine on movement limitations and strength gaps: Movement Patterns and Weak Points

Want more powerbuilding strategies and real-world lifting insights? Browse the full Iron Alliances strength training hub.