Why not to Lockout!

poppapump67 · 04-23-2006, 02:25 PM

Think you've got a lock on the weight training competition? Be careful about locking out (hyperextending) your joints when doing a weight training routine. You can put too much stress on your joints. This is more of a problem with weight training machines. With free weights, the balancing involved lets you lock out on certain strength training exercises without hyperextending

Ok i have been reading alot of post's the past couple of days on locking out on all diffrent types of exercises such as squats, leg press, db press's and so on. But For those of you not knowing why we tell you not to here you go:
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Both extrinsic and intrinsic factors can increase the risk of injury. Extrinsic factors include training errors, faulty technique, poor environmental conditions, incorrect equipment and surfaces. Intrinsic factors include biomechanical deficiencies including, malalignment of limbs, muscular imbalances, degenerative processes, and other anatomical factors.

Biomechanical Deficiencies may contribute to orthopedic injury when combined with other factors than may negatively effect joint integrity (eg hyper-mobility, structural weakness, insufficient adaptation of joint or muscular structures, acute or chronic over training, etc)

The second you lockout, all the stress is off the muscle and on the joint. You can hyperextend Your joint.

I see this most commonly in locking out your legs on leg presses and squats.

Stop just short of lockout!.

DiamondDelts · 04-23-2006, 03:18 PM

I never lockout on any pressing movement ever for the reasons you stated above. Locking out is a T.U.T. killer in my book.

Phoebuspride09 · 04-23-2006, 03:28 PM

If you do not lock out on the bench press when doing reps, about how far do u come up.....

WillB485 · 04-23-2006, 03:31 PM

Quote:

Originally Posted by Phoebuspride09

If you do not lock out on the bench press when doing reps, about how far do u come up.....

about 1-2 inches short of lockout...just dont lock your elbows

DiamondDelts · 04-23-2006, 03:34 PM

Quote:

Originally Posted by Phoebuspride09

If you do not lock out on the bench press when doing reps, about how far do u come up.....

3/4 of the way. I never use a full rom on any exercise I do as a matter of fact. I believe that is a big reason I have been able to make good gains in my chest, delt, and arms in the past 2 years when I started using T.U.T. principles and partial reps into my routine. Thinking man's bodybuilding is what I am all about.

Get er Done · 04-23-2006, 03:36 PM

almost alll the way just dont lockout and you'll be fine.

Phoebuspride09 · 04-23-2006, 03:41 PM

Yea,because I have just started this technique and I find that I may also do more reps while not locking out completley for some reason.. I also feel more work in the chest so I guess its all good!

prickleferret · 04-23-2006, 05:09 PM

i have actually witnessed a guy leg pressing over 1000 pounds and unwillingly hyperextending his leg by locking out. it wasn't pretty. he had pushed the weight up too fast and his leg fully locked out when the weight came to full load on his knee. ouch. needless to say, he wasn't in the weight room for awhile.

lionheart21 · 04-23-2006, 05:12 PM

Ouch is right.

lil-bro · 04-23-2006, 05:37 PM

oi guys whats T.U.T.?

DiamondDelts · 04-23-2006, 05:38 PM

Quote:

Originally Posted by lil-bro

oi guys whats T.U.T.?

Time under testicles

Nah. I'm just playing. T.U.T. stands for muscle "time under tension". It's the actual amount of time a paricular target muscle is directly under "stress" during a exercise. This is one of the key elements to my training and it's what I shoot for first and foremost. The whole "feeling doesn't mean crap" mentalilty has never worked for me and I think it is stupid to lift that way. Feeling is what separates bodybuilders from ordinary weightifters just hoisting up weights. In bodybuilding we do certain exercises to stimulate certain target muscles. If those muscles are consistently never felt during any exercise tailored towards them then I would say we have a problem.

Bogaerts · 04-23-2006, 06:21 PM

Great thread guys. Thanks for the information. Although, you may have missed it, but currently, you are competing with the "I want to make my face muscles tighter thread".....just to let you know

These threads are the reason I keep reading........

lil-bro · 04-23-2006, 06:25 PM

thanks... DiamondDelts

poppapump67 · 04-23-2006, 06:26 PM

Think this tread could be a possible sticky? You know for those who dont know what locking out actually means. Im up for it. But then again it is my Post. HeHe

$AJ · 04-23-2006, 11:40 PM

i think the problem moreover comes when people spend all their time focusing either going 'grrrr, must not lockout.' or 'grrrr, must lockout'. just do what happens naturally - i have no clue if i lockout or not because i don't focus on it at all.

farmerlee · 04-25-2006, 03:40 AM

I pretty much always lock out whenever i do an exercise. I feel this is one way to help make my joints stronger. However i'm not so much into bodybuilding these days as i am into strength training.

Uncle Junior · 04-25-2006, 04:36 AM

I've stopped locking out; I seem to be growing a little better. TUT is a good thing.