Lockouts-a lost secret of strength training
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This is simply holding a weight in the lockout position of an exercise for as long as possible. In the squat lockout,you would be just standing there with a huge weight on your back.If you can squat 100kg for reps in the squat,try squat lockouts with 30-40kg more worth of plates.Strive for around 20-30 seconds while holding that position.
Lockouts are best done in the big movements like bench, squats, deadlifts, shoulder presses, etc. because of the amount of weight that can be supported.
These will build connective tissue strength(tendons and ligaments) as well as priming your nervous system for heavier work in the future.After holding 5 plates on your back, squatting with three plates won't seem quite so daunting.
From Brooks Kubik's website:
A 1956 lifting mag reported that a 16 year old lifter (in the lightweight class) used this exercise for eight weeks and increased his clean and jerk from 210 pounds to 250 pounds. His jerk off the rack increased to 275 pounds. -
its like a hold in the halfway -3/4 position right?
last time i did 1/2 position squat holds and i couldnt walk the next day.
It was only 5 sets for 25 secs each. -
Can i use this as a subsitute for squats?
meaning i do lockout squats instead of the normal ones. -
no chance in hellOriginally posted by mamamamama:Can i use this as a subsitute for squats?
meaning i do lockout squats instead of the normal ones.
this is just an adjunct exercise. -
even if you dont wanna squat do lunges.Originally posted by mamamamama:Can i use this as a subsitute for squats?
meaning i do lockout squats instead of the normal ones.
Lunges is more fun honestly, i do free walking lunges sometimes. -
Noted. Thanks.Originally posted by Marco_Simone:no chance in hell
this is just an adjunct exercise. -
aiya what squat lockouts?Too strainous for my knees la
can i do quad ext. lockouts instead?
how about bicep curl lockouts to improve my bicep curl, i wanna impress the girls in the gym curling 15kg a side on the olympic barbell in the POWER RACK.