Slingshot: How It Works, Benefits, and Limitations for Strength Training

Does a slingshot help you get stronger?

A slingshot can be an effective training tool for increasing strength, particularly in the lockout phase of pressing movements, by allowing for supra-maximal loads and reducing stress on compromised joints, but it is not a substitute for full range-of-motion strength development.

What is a Slingshot?

The Slingshot is a proprietary piece of resistance equipment, typically made from a strong elastic material (often a blend of cotton and rubber), designed to be worn around the upper arms and across the chest, just above the elbows. It acts as a supportive and assistive device during pressing exercises, most notably the bench press. Its primary function is to store elastic energy during the eccentric (lowering) phase of a lift and then release it during the concentric (lifting) phase, providing assistance specifically in the bottom portion of the movement.

How Does the Slingshot Work?

The mechanism of the Slingshot is rooted in the principles of elastic assistance and accommodating resistance.

• Elastic Energy Storage and Release: As a lifter lowers the barbell (or dumbbells) during a press, the Slingshot stretches, storing potential elastic energy. This stored energy is then released as the lifter initiates the upward movement, providing an assistive "boost" that helps overcome the sticking point typically found at the bottom of a bench press.
• Altering the Force Curve: Pressing movements, like the bench press, often have an ascending strength curve, meaning a lifter is weakest at the bottom (the deepest stretch, typically the "sticking point") and strongest at the top (lockout). The Slingshot provides the most assistance at the bottom of the lift where the material is most stretched, and gradually lessens its assistance as the lifter approaches lockout. This effectively "flattens" or "smoothes" the strength curve, allowing the lifter to handle heavier loads than they typically could without the device.
• Reduced Joint Stress: By assisting the lifter through the most vulnerable part of the lift, the Slingshot can significantly reduce the strain on the shoulder and elbow joints. This is particularly beneficial for individuals with pre-existing joint issues or those looking to reduce cumulative stress during high-volume training.

Does It Help You Get Stronger?

Yes, a Slingshot can contribute to strength development, but its utility must be understood within the context of specific training goals and principles.

Benefits for Strength Development

• Overloading the Top Range: By providing assistance at the bottom, the Slingshot allows lifters to use weights that are heavier than their conventional 1-Rep Max (1RM). This supra-maximal loading in the mid-to-top range of the press helps to:
  • Improve Lockout Strength: Directly trains the triceps and anterior deltoids under heavier loads, which are crucial for finishing the lift.
  • Enhance Central Nervous System (CNS) Adaptation: Exposing the CNS to heavier weights can improve neural drive and motor unit recruitment, contributing to overall strength gains.
  • Increase Confidence: Handling heavier weights, even with assistance, can build psychological confidence under the bar, which translates to better performance in raw lifts.
• Volume Accumulation: For individuals with joint pain (especially in shoulders or elbows), the Slingshot can allow them to accumulate more volume with heavier weights without exacerbating pain. This increased training volume, when properly managed, is a key driver of strength gains.
• Rehabilitation and Injury Management: It can be a valuable tool for training around minor injuries or during the rehabilitation phase, allowing a lifter to maintain pressing strength without putting excessive stress on compromised areas.

Limitations and Potential Drawbacks

• Reduced Specificity: Over-reliance on the Slingshot can diminish the specificity of training for raw (unassisted) strength. The assistance provided alters the motor pattern and reduces the demand on the muscles responsible for initiating the lift from the bottom. If not balanced with raw training, this can lead to a disproportionate strength gain in the lockout without corresponding improvement in the initial drive.
• Masking Weaknesses: The device can mask true weaknesses in the bottom portion of the lift. If a lifter consistently uses a Slingshot to avoid addressing a weak sticking point, they may not develop the necessary strength and technique to overcome it without assistance.
• Not a Replacement for Technique: It's a tool to enhance training, not to fix poor technique. Lifters should have a solid foundation of pressing mechanics before incorporating a Slingshot.

Who Can Benefit from Using a Slingshot?

• Powerlifters: Especially those preparing for equipped powerlifting or seeking to improve their bench press lockout for raw lifting.
• Strength Athletes: Athletes in sports requiring high levels of upper body pressing strength who want to diversify their training.
• Individuals with Joint Pain: Those experiencing shoulder or elbow discomfort during heavy pressing can use it to continue training with heavier loads while reducing stress.
• Lifters Targeting Lockout Strength: Individuals whose sticking point is consistently in the mid-to-top range of their press.
• During Deloads or Rehabilitation: To maintain strength and reduce joint strain during periods of recovery or injury management.

Proper Integration and Application

To effectively use a Slingshot for strength gains, consider these points:

• Use as an Accessory, Not a Primary Lift: The majority of your pressing volume should still be raw, full range-of-motion work. The Slingshot should be used as a supplementary exercise, perhaps once every 1-2 weeks, or in specific training blocks.
• Vary Training Loads: Don't just go for maximal weights. Use it for heavier sets to overload the top, but also for higher rep sets to accumulate volume with less joint stress.
• Focus on Intent: Even with assistance, actively drive through the full range of motion. Don't let the Slingshot do all the work.
• Combine with Weak Point Training: Identify your true sticking point in raw presses. If it's the bottom, ensure you're also incorporating exercises like pause presses, board presses (without Slingshot), or pin presses to strengthen that specific range.
• Listen to Your Body: While it reduces stress, it's still heavy lifting. Monitor your recovery and adjust accordingly.

Conclusion: A Tool, Not a Crutch

The Slingshot is a valuable and scientifically sound tool that, when used judiciously, can certainly help you get stronger. It excels at allowing for supra-maximal loading in the top range of pressing movements, enhancing lockout strength, and providing a means to train heavy while mitigating joint stress. However, its effectiveness hinges on its strategic integration into a well-rounded training program that prioritizes fundamental strength development across the full range of motion. It should be viewed as an adjunct to your training, not a replacement for the hard work of building raw, unassisted strength.