Walking Lockouts

Walking Lockouts. This is a great exercise that can be used to create massive overhead strength and stability with heavy weights. Many athletes struggle with stability when standing up with the jerk, and this exercise helps build up all the small stabilization muscles needed for heavy jerks. To perform this exercise, the athlete jerks the weight overhead and will be told by the coach to either walk forwards, backwards, or to stop and hold. The athlete never knows which direction the coach will command them. Therefor it is crucial for the athlete to walk slow through the exercise, waiting for the coach’s command to change direction. To start off this exercise should be done with around 85% of the athlete’s best jerk. As they progress they can start using loads closer to 90-95% of their best jerk. Ideally the athlete traverses back and forth on the platform 2-3 times.

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