Should I really lock my elbows and knees when lifting?
When bench pressing, at max extension, should I lock my elbows or keep them loose?
What about my knees when squatting?
UPDATE: Here are some links from the Mayo Clinic warning against locking joints while lifting: www.mayoclinic.com/health/weight-training/SM00041&slide=6 http://www.mayoclinic.com/health/weight-training/sm00041&slide=2
2nd UPDATE: Also, must admit, a major concern of mine is that in military, always told us "Don't lock your knees, you'll pass out". This is when standing at inspection.
(4)4 Comments
Sorted by latest first Latest Oldest Best
The only reason not to do the full range of motion is if you're cheating in order to get more reps or use more weight than you could with proper form. Repetitively shorting weightlifting movements can cause joint problems.
Move your body through the whole movement. There's no good reason not to.
Further, what happens if you don't extend your joints fully? Use it or lose it--your body will stop being capable of going to full extension. Then you'll have to start shorting the movement more and more over time, until you are decrepit and immobile.
Seriously depends on what your looking to do. I personally been lifting for over twenty six years, from my research and what works for me, everyone's body is different. Medium and light weight is safe to use full motion and softly lock out, heavier weight is a big no no. I prefer lifting just short of lock out on medium to heavy days. If I am benching I don't want to lock out fully and take away the tension in my chest muscles. Training the muscles to grow need constant tension to cause hypertrophy, place the most maximum load possible will increase muscle mass faster. Each time if I locked out years ago it would take the tension off my chest and move it to my deltoids, and triceps. If your competing get use to both I would recommend. (Short of lockout keeps tension on the concentrated muscles) that's what works for me
I don't think there is an issue with locking our elbows(at a safe speed obviously) but in lifting, locking the knees is usually a no-no, especially with things like power (olympic) lifts.
Yes, you should lock your elbows at full extension for each completion of a bench press repetition and also the knees at the top of the squat.
This is supported by text from Starting Strength, 3rd Edition:
Regarding the bench: "...push up on the bar, locking out your elbows."
"At the top [of the squat], all the skeletal components that support the bar - the knees, hips, and spine - will be locked in extension so that the muscular components have to exert only enough force to maintain this position."
I will speculate as to some reasons for this:
allows you to release your valsalva maneuver and take a breath of air while the weight is supported by skeletal components
allows you to train through the full range of motion
Terms of Use Privacy policy Contact About Cancellation policy © freshhoot.com2026 All Rights reserved.