What is the kettlebell overhead lock-out and fixation?

The lock-out is where the arm is straight and resting on the skeleton system.

Fixation is where the kettlebell is in proper overhead lock-out and not moving for a split second.

Following are some of the exercises where you use the overhead lock-out (but not limited to):

  • turkish get-up
  • snatch
  • press
  • jerk
  • overhead squat
  • windmill
  • surrender

 

Requirements for a good overhead lock-out are:

 

A good kettlebell lockout is where the:

  • arm is straight
  • elbow is locked out
  • wrist is straight
  • kettlebell is positioned right above the shoulder
  • chest and shoulders are packed
  • lats active to pull the shoulder down
  • fingers loosely closed or relaxed and open

 

How to lock out the elbow?

You lock your elbow out by contracting your triceps, which are the muscles at the back of your upper arm (opposite of biceps).

 

Not having a good lockout could be cause for:

 

Muscles used for overhead lock-out and fixation:

 

Other muscles used for body lock-out, fixation and stability:

  • quadriceps to lock the knees
  • gluteus to lock the hips
  • obliques to brace the abdomen
  • abdominals to brace the abdomen

 

Direction of the palm

Palm can be facing outwards or inwards, I’m of the opinion that this is a personal preference and different based on body type. However, there is the fact that the palm facing outwards requires pronation of the forearm, where as palm facing inwards is a natural position and requires no pronation nor supination, thus requiring less muscle engagement.

 

The rest of the body for the overhead lockout:

 

Differences

I see differences between the overhead lockout in kettlebell training and kettlebell sport, in kettlebell training the lockout appears to be one straight line from the feet to the hands, where as in kettlebell sport there is an arch in the back, chest pressed out and the hands are positioned more behind the head. [feedback required]

 

Things preventing a good lock-out:

  • computer shoulders, rounded shoulders
  • lack of strength
  • lack of flexibility
  • lack of mind muscle connection
  • lack of understanding what muscles to activate
  • fatigue
  • laziness

 

Why lock-out?

 

Your feedback, corrections and additions below please.

 

The relative of the lock-out is the drop, the drop goes from lock-out into racking position, note that the drop is different if you’re doing a full snatch. To get access to a full article on the drop, make sure you subscribe to our website and like this page.

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