Weightlifting

Every weightlifter aims to maximize performance while minimizing injury risk. The debate around locking out during lifts is a hot topic, with many arguing it can harm your joints or decrease muscle tension. In this article, we’ll explore whether locking out truly poses a threat to weightlifters and how you can safely incorporate it into your routine. By understanding the role of locking out, you can enhance your performance and achieve your fitness goals without compromising your joint health.

Here’s what we will talk about:

· Is It Injury Risky?

· Does It Cause Long-Term Injury?

· Does It Take Tension Off The Muscle?

· Conclusion

I have a question: if you lock out your elbows or knees during training bad for you? Let's explore this topic. If you’ve spent enough time in the gym, you’ve likely heard countless times not to lock out your knees and elbows. It’s practically gym folklore at this point. You might have even seen videos of accidents involving locked-out knees during hack squats or leg presses, which may have convinced you that lockouts are terrible. Additionally, you’ve probably heard people claim that locking out degrades your joints and unloads the muscles. So, should you avoid locking out altogether? Is it better to be safe than sorry? While that might seem like good advice, let's dive deeper and ask some important questions that many proponents of this idea often overlook.

Is It Injury Risky?

First, let's address the actual risk of acute injury from locking out your joints. Is it as catastrophic as some suggest, like a black hole opening up and causing chaos around you? The reality is far less dramatic. If you're lifting a weight that you can control for at least five repetitions with a reasonably full range of motion and using proper technique, the risk of acute injury from locking out your knees or elbows is incredibly low.

This risk is no greater than the general risk associated with bench pressing. Injuries like pec tears from bench pressing, quad tears from squatting, or back injuries from deadlifting and rowing are probably more common than injuries from locking out. Even preacher curls put significant stress on your bicep tendon, but these exercises are routinely performed without the same level of concern.

Some might argue that it's better to be safe than sorry and avoid locking out altogether. However, this approach might lead to an overly cautious risk management strategy. Everyday activities such as hiking pose a greater risk of injury than locking out your joints in the gym. Hiking on rough terrain can lead to twisted ankles and other injuries, which are far more common than injuries from controlled, properly executed gym movements. So, before you swear off locking out, consider the relative risks and make an informed decision.

Consider the sport of swimming, where shoulder injuries are common due to repetitive movements. This is true for almost any dynamic sport, whether competitive or recreational, where the body moves through space rather than following the controlled motions of lifting weights in a gym. For instance, basketball is significantly more dangerous, with a high risk of injuries. If you're curious, you can compare the injury rates of bodybuilding with nearly any other sport, and you'll find bodybuilding to be relatively safe.

Would you pull your child out of gymnastics due to injury fears? Likely not, because it's beneficial for children to face some risks and build resilience. Avoiding all risks would mean never leaving the house. If you're going to your garage gym or a commercial gym, you're already taking on the significant risk of driving, especially at high speeds on the freeway.

Avoiding joint lockout by a millimeter in the gym barely impacts your safety. When people say locking out is too risky, the question should be: "Too risky compared to what?" If answered accurately, this concern often seems unwarranted. It's like people who drive at 150 km per hour but are terrified of spiders. The actual danger posed by spiders is minimal compared to car accidents. Similarly, the likelihood of knee injuries from locking out is very low.

The gym, despite the heavy weights and perceived danger, is much safer than many real-life dynamic activities or sports. Unpredictable movements and higher speeds in sports increase the risk of injury. Activities involving jumping and landing are inherently more dangerous than controlled gym exercises. Therefore, unless you're avoiding all physical activities and sports, the fear of locking out in the gym is largely based on a skewed risk perception.

Does It Cause Long-Term Injury?

You might think that locking out your joints during training could lead to a sudden injury, like your elbow snapping and causing a chaotic scene in the gym. However, the likelihood of such an event is extremely low.

But what about the long-term effects? You may have heard warnings from veteran gym-goers who claim that locking out will wear down your joints over time, eventually leading to debilitating conditions. This is a common myth. The truth is, that our joints are designed to lock out; it’s a natural function.

When done with controlled, progressive loading and adequate rest, locking out can strengthen your joints. This controlled exposure helps your joints adapt and become more resilient, not more fragile. Your body is not as delicate as some might suggest; it’s an adaptive system that gets stronger when challenged appropriately.

So, while it's understandable to worry about the potential for injury or wear and tear, the reality is that locking out your joints, when done safely and intelligently, can contribute to joint health and overall resilience.

Does It Take Tension Off The Muscle?

But, you might argue, doesn’t locking out take tension off the muscle? If I lock out my legs during leg presses, won’t my quads significantly reduce their muscle activity, making it easier on them? Yes, it does. However, this brief rest allows you to push further in your set. By locking out, your muscles get a momentary break, which can enable you to perform additional repetitions—sometimes one, two, or even five more.

Each time you lock out, your muscles get a short recovery, reducing fatigue. This rest allows you to continue your set closer to failure, which is where significant muscle growth occurs. For instance, if you do leg presses without locking out and reach your 10-rep max, you might have to rack the weight because you can’t complete another rep. However, if you lock out briefly between each rep, you might be able to push to 12 or 13 reps.

Those additional reps are crucial for muscle growth, as they keep you in the zone of near-failure training for longer. Instead of reaching hypertrophy with the last few reps in a set of 10, locking out might extend this to the last six or seven reps in a set of 13. This can result in a greater hypertrophic yield and more significant growth stimulus.

So, while locking out does momentarily reduce tension, it can lead to more muscle growth by allowing you to extend your sets and stay closer to failure for a longer period. This technique can potentially offer more hypertrophic benefits than avoiding lockouts altogether. Give it a try and see how it enhances your workout routine.

Conclusion

Considering all that, should everyone start locking out in the gym? Not necessarily. If locking out feels uncomfortable for you or you notice it negatively affects your muscles or joints, then don’t do it. There’s no obligation to lock out; the gains are comparable either way. The key is to listen to your body and adjust your training accordingly. However, if you choose not to lock out, please stop insisting that others must avoid it as well. It’s a personal preference and not a universal rule.

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Source: Renaissance Periodization.