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Thread: where do you like your grip on rack lockouts?

  1. #1
    working on it ct67_72's Avatar
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    where do you like your grip on rack lockouts?

    I have been doing lockouts at normal bench width. I was thinking about it today, if the lockout is mostly tricep, do you want to have a closer grip to emphasize this?
    Also does anyone think that it makes any difference if you are a raw of geared lifter?
    TIA for comments and opinions
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    Westside Bencher Travis Bell's Avatar
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    I like pinkies on the ring or thumbs from the smooth.


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    I personally like just slightly wider than thumbs from smooth. But I also like to do rack lockouts with higher reps, often as many as 8 reps.

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    Bad Attitude Gym AdamBAG's Avatar
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    I usually go with a closer grip, pinky on the ring or closer. Feels easier on the shoulders to me.
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    Senior Member IronDiggy's Avatar
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    I've never thought about it that way. I might try a closer grip, I usually end up pinkies on the ring.
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    working on it ct67_72's Avatar
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    Im glad that wasnt a stupid question .
    So any thoughts on the difference of grip?
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    Bad Attitude Gym AdamBAG's Avatar
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    As far as the difference b/t raw and geared? Personally, I've always thought that lockout work done with a closer grip carried over better period. Whether done raw or in gear. However, mixing in different grips is not going to hurt you.
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    DM, For me it's a question of shoulder comfort and what I'm aiming for. For instance, I have shoulder discomfort with a wider grip, plus I'm stronger with a narrow grip. Also, where are you setting the pins when your're doing rack presses? Make sure you try to use a variety of heights.

  9. #9
    working on it ct67_72's Avatar
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    Quote Originally Posted by gymdogg21 View Post
    DM, For me it's a question of shoulder comfort and what I'm aiming for. For instance, I have shoulder discomfort with a wider grip, plus I'm stronger with a narrow grip. Also, where are you setting the pins when your're doing rack presses? Make sure you try to use a variety of heights.
    You know Kris, that brings up another question. What affect does the height have? I usually do vary the height, not much though. I go very high sometimes to really make it a lockout exercise, and a hole or so lower in the rack to get a little more range. never really thought about going any lower though. I always just kind of left that range to board work.
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    Train Hardcore!!! muscle_g's Avatar
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    I use pinkies on the ring.

    PS. Dan you need to come back to the forum.
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  11. #11
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    DM, I got the info straight from Louie Simmons for the rack press for varying the pin heights. I'm paraphrasing here, but he states to perform the exercise at six different pin heights. At the chest, three inches off the chest, six inches off the chest, nine, twelve and fifteen inches off the chest. It's an isometric exercise. Unlike boards, this will eliminate the eccentric (lowering) movement so a person can focus on the lockout. Experiment with it to see if it works for you. Plus you don't need a spotter!

  12. #12
    working on it ct67_72's Avatar
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    huh, yeah that makes sense. Ill try going up and down on my secondary bench day.
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    I like to use my comp grip.
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    The Project KarstenDD's Avatar
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    Competition grip.
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    Quote Originally Posted by ScottYard View Post
    I like to use my comp grip.
    Agreed... We vary our pin heights some weeks as stated above.

    We increase weight and do x3 reps per set until failure!

  16. #16
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    noob questions

    where is the smooth?
    where is the ring?

    they sound like they would be the same spot on a barbell?

    and what is a competition grip?

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    Quote Originally Posted by MikeWilliams View Post
    noob questions

    where is the smooth?
    where is the ring?

    they sound like they would be the same spot on a barbell?

    and what is a competition grip?
    mike,

    Comp. grip refers to wherever you grip when you compete.

    The widest you can grip is index fingers on the farthest set of rings on the bar. Most PL'ers vary thier grip during training the avoid staleness or work shld. and tris at different angles or additional focus on weaknesses. the smooth refers to where the knurling on the bar starts from the center knurling.

  18. #18
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    Quote Originally Posted by robchris View Post
    mike,

    Comp. grip refers to wherever you grip when you compete.

    The widest you can grip is index fingers on the farthest set of rings on the bar. Most PL'ers vary thier grip during training the avoid staleness or work shld. and tris at different angles or additional focus on weaknesses. the smooth refers to where the knurling on the bar starts from the center knurling.
    Thanks Robchris

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