Fitness
Lockout Position Basics
Lockout position basics finish reps tall and braced—hips and knees extended on squats, elbows set on bench, without joint bounce or hyperextension.
Lockout position basics define how a rep finishes: squats stand tall with hips and knees extended, deadlifts hips forward without hyperextending the lower back, bench presses elbows extended without shoulders shrugging off the bench. Lockout is completion, not a violent bounce into joints.
Beginners often rush lockout and lose bracing on the next eccentric. Hold top position one second on learning weeks if balance is shaky.
If lockout requires lean, stagger, or soft knees, load is too heavy.
Common questions
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Should beginners pause at lockout every rep?
A brief one-second hold helps learning on early weeks. Long pauses every set add fatigue without extra strength for most novices.
Related terms
Put Lockout Position Basics into practice
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