exercise 14.1 class 11 Power Rack Squat Lockout Workout Partial Reps

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A great move to help increase your squatting strength is the Power Rack Squat Lockout. With this move you only do a top range of motion quarter 1/4 squat.

Set the bar up in the rack so that the barbell is resting on the safety pins. Start from the bottom up. Rather then un-racking the weight and walking out with the bar like you would with a regular back squat.

With the squat lockout you should be able to work up to lifting about 50% move weight then you can lift for a full squat. This heavy overload will really overload the back, core, and quads.

This exercise will help condition your body for what it feels like to handle heavy weights and strengthen the tendons, joints, and ligaments. After incorporating squat lock outs into your workouts, your regular full range of motion squat weight will feel really light in comparison.

When doing squat lockouts purposely let the bar rest on the safety pins in between each rep. This will break up the eccentric and concentric chain. It takes a lot of muscular effort to start the bar from a dead stop.

Start off with light weight and do several progressively heavier warm up sets. Once you get to your top weight perform 5 sets of 5 reps. Keep the same weight for all 5 x 5. Then once you are able to get all the sets and reps with good form, up the weight for your next workout.

Give this exercise a try in your workouts and then leave me a comment below and let me know how it works for you.

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exercise 14.1 class 11 Power Rack Squat Lockout Workout Partial Reps
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