Why you should add the Slingshot to your gym bag to help with your bench press. Here’s what the research has to say

Get your own Slingshot and get $10 off your first order over $50: http://rwrd.io/t13ycke

To date, there have been two studies that have looked at the effects of the Slingshot and it’s effects on strength and hypertrophy. I’ll link both below.

“Influence of the “Slingshot” Bench Press Training Aid on Bench Press Kinematics and Neuromuscular Activity in Competitive Powerlifters”

The first study examined the acute effects of the Slingshot on bench press performance, muscle activation of the pecs, deltoids & triceps, and barbell speed during both maximal and sub-maximal bench pressing in competitive male powerlifters.

The study compared 1RM performance in the bench press with and without the Slingshot with a 1-2 week interval between attempts. All participants were subject to IPF command cues for the performance of the bench and found their 1RM within 3-5 attempts.

MAIN FINDINGS

  1. everybody benefited from the Slingshot, moving an average of 20kg or 44lbs more weight with the Slingshot
  2. The heavier the participant, the more they gained from using a slingshot
  3. When lifting their unassisted 1RM weight with a slingshot, the average velocity was 3 times faster.
  4. Using a slingshot reduced triceps activation across all phases of the lift
  5. Pec & deltoid activation remained the same with a Slingshot
  6. when multiple reps were performed, the last rep with the Slingshot was faster than without. – suggesting the slingshot may reduce fatigue

The researchers proposed two factors explaining the increase in performance:

  1. momentum from the elastic energy
  2. better body mechanics by keeping the elbows tucked and more efficient forces during the lift

“The ‘Slingshot’ can enhance volume-loads during performance of bench press using unaided maximal loads”

The second study wanted to see if the Slingshot would allow participants to bench press there raw 1RM weights for multiple reps with a Slingshot. Unsurprisingly, all 9 participants were able to bench press their raw 1RM anywhere from 2-5 reps.

The shortcomings with both studies are that it didn’t look at a longer term training effect from using a slingshot, rather compared single day performances. There isn’t a study that compared two groups training for a couple of months one using a slingshot and one without and seeing who makes better gains.

Another consideration is to not rely solely on the slingshot for all of your bench pressing, if that’s important to you, since strength in specific, there may be form deterioration if the skill of raw bench pressing is ignored for long periods.

So what does this practically mean for your lifting?

Here are the 9 main benefits to using a Slingshot.

OVERLOAD

  1. bench the same weight for more reps
  2. bench more weight for same reps
  3. increase weekly bench frequency

DELOAD

  1. bench same weight & less reps

SPEED

  1. bench with more stable bar velocity for more reps

TECHNICAL

  1. Feel how a heavier weight feels in your hands
  2. Have an external cue to keep your elbows tucked and shoulders locked in

PAIN/INJURY

  1. train with elbow pain
  2. train with shoulder pain

CItations
https://journals.lww.com/nsca-jscr/Abstract/2019/02000/Influence_of_the__Slingshot__Bench_Press_Training.4.aspx

https://www.researchgate.net/publication/319625024_The_’Slingshot’_can_enhance_volume-loads_during_performance_of_bench_press_using_unaided_maximal_loads/link/59c02828aca272aff2e207e4/download

DISCLAIMER: This video and description contain affiliate links. If you click on one of them, I’ll receive a commission. As an Amazon Associate, I earn from qualifying purchases.

7mm Rehband Knee Sleeves
https://amzn.to/307BUtC

What’s in Stock at Titan Fitness – Updated Daily!
https://bit.ly/2DIIgGO

What’s in Stock at Rep Fitness – Updated Daily!
https://bit.ly/30Ay3UQ

Get RX’d Colossus Sandbags
https://bit.ly/31CR0Ix

Gold Standard Optimum Nutrition Whey Protein Powder
https://amzn.to/2V8XJWD

Get two free audiobooks with a monthly trial from Audible:
https://amzn.to/3e0fXAg

One of My Favorite Pre-Workouts. T20SelwynnS saves you 20% off entire order!
https://bit.ly/2Eh8e4R

MyProtein US
https://bit.ly/2V9IoFx

Help alleviate shoulder pain with the Mark Bell Slingshot & get $10 off your first $50+ purchase!
http://rwrd.io/t13ycke

To Learn More About WynnStrength:

Training Blog: https://www.WynnStrength.com
Email: wynnstrength@outlook.com
Wynn Strength Apparel: https://www.storenvy.com/stores/1243818-wynn-strength
Instagram: https://www.instagram.com/selwynns/
Twitter: https://twitter.com/WynnStrength

#WynnStrength

DISCLAIMER: This video & description contains affiliate links, which means if you click on one of the product links, I’ll receive a small commission. This helps the channel and allows us to continue to make videos. Thank you! Please read my full disclosure here: https://wynnstrength.com/youtube-disclaimer/

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: