Being able to “lock out” is key to mastering lifts such as the squat, deadlift, and bench press. Locking out properly looks different for each exercise.

When a coach or fitness trainer asks their athlete to lock out, they are looking for the full extension of the joints in the final position of an exercise. For example, in a squat or deadlift, locking out means standing tall with your knees and hips fully extended. In a bench press, it means straightening your arms until your elbows hit full extension.

Is Locking Out During Exercises Dangerous?

Locking out isn’t dangerous. It indicates control over the weight that’s lifted and signals the completion of the exercise. By locking out, you make sure you are engaging the muscles you’re targeting and hit that full range of motion. Locking out essentially gets you the biggest possible bang for your buck. Whilst locking out isn’t dangerous, it is important that it’s done properly to minimise any risk of injury. When working on your lockout, you need to think about -

Proper Form

As with any exercise, maintaining correct form is essential. Hyperextending your joints or arching you back excessively when you’re locking out are examples of poor form. Remember, form should always be prioritised over weight.

Excessive Force

Don’t be tempted to hit your lockout as ‘hard’ as you can. Your aim is to move smoothly through the full range of motion of the exercise without jerking. If you structurally overexert yourself during the lockout phase, this can strain your joints – particularly your knees and elbows.

Personal Limitations

Past injuries, hypermobility issues and joint limitations can affect the way you lock out. If you find locking out feels unsafe or uncomfortable for you, listen to your body and limit your range of motion if needed. Our model is demonstrating these exercises with 20kg Plates. If you're new to lifting, start with lighter loads until you find your ideal starting weight.

Recovery and Gradual Progression

It goes without saying that repeatedly lifting heavy weights and locking out requires recovery. If you don’t give your body the time it needs to recover between sessions, you’ll increase the risk of injury during lockouts. Make sure you rest when you need to and focus on gradually increasing your weights instead of rushing straight into heavy lifts.

How To Improve Your Bench Press Lockout

Locking out during a bench press means straight arms and extended elbows.

Strengthen Your Triceps

Strong triceps are essential for a powerful lockout as they’ll help you generate more power. Exercises such as Tricep dips, close-grip bench presses and skull crushers specifically target the triceps.

Position Yourself Correctly

Driving your shoulders and upper back into the bench and maintaining a proper arch in your lower back optimises leverage and helps you stabilise your lift.

How To Improve Your Deadlift Lockout

Locking out a deadlift involves extended knees and hips. You don’t need to excessively push your hips forwards at the top of the lift – that counts as hyperextension.

Build Glute and Hamstring Strength

Your posterior chain is essential in the deadlift. As your hips extend, you’ll rely heavily on your glutes. Romanian deadlifts, hip thrusts and glute bridges are excellent movements to help strengthen these muscles.

Engage Your Muscles

Make sure your muscles are fully engaged during the lockout phase of the lift. You can activate your muscles by doing a warm-up specifically targeted to the muscles you’ll be using.

How To Improve Your Squat Lockout

Both front and back squats require you to extend your knees and hips to achieve proper lockout.

Strengthen Your Quads and Glutes

Including lunges, leg presses and box jumps into your training will help build leg power for a solid lockout.

Prioritise Your Mobility Routine

Flexibility in your hips and ankles, but also your thoracic spine, improves your range of motion and joint alignment, which can make it easier to achieve that full lockout.

Make sure you practice your lockouts with moderate weights to begin with and only start adding more when you feel you can consistently hit lockouts without feeling unstable or uncomfortable. When you master locking out, it will help you get the most out of each exercise. Starting your own home gym? Check out our weight benches for sale.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength