As one of the signature moves in street fitness, the Russian lockout also has obvious street fitness characteristics,It's not enough to just have good strength to easily master it,

You must be able to complete a certain number of push-ups and tricep extensions before considering the Russian lockout, otherwise, without a training foundation, it's very difficult to get your body up in a short time.

To practice, it's usually done according to the following 5 steps

1Support forward tilt – shoulder thrust

In the Russian lockout, the angle of the inclination of the arms is quite special, and it's difficult to experience similar movements in other exercises,

The wrists, shoulders, and elbows will feel very awkward,So, first you need to practice enough shoulder thrust exercises.

• Starting with the push-up posture, hands grasping, not flat on the ground
• Fingers angled outward, the wrists more comfortable
• Maintain a straight arm, try to make the shoulder blades rise upwards,
• The body is in a straight line, then leans forward,
• The legs can be together or apart,

Because the action requires a high degree of wrist flexibility,You need to fully warm up your wrists before training.

The angle of inclination can be gradually increased until you can stably hold it for more than 10 seconds, then enter the next stage of training.

2Supported body position

After adapting to the special angle of the arms, you can do a preliminary supported body position exercise.

This stage mainly tests the strength of the triceps, shoulders, and especially the shoulders.

• The body is in a kneeling position, hands placed on the sides of the knees,
• Maintain a straight arm, making the body away from the ground,
• Use the palms to support the ground instead of the fingers,

If you have difficulty at the beginning, you can put something under it to increase the height of your hands, then slowly reduce it until you can support it on the ground,

Some tutorials also appear with the frog stretch, knees on the arms,The frog stretch and supported body position are both for developing enough support strength,

3Advanced supported body position

This stage tests

The strength of the back muscles and the core, providing a foundation for the lockout action,After doing the supported body position exercise, try to keep your back straight,4Split or single-leg lockout

• This stage mainly exercises the lockout action, demanding a higher core strength, split legs and single legs slightly reduced the requirements for strength and balance,

The feet can be first placed on a support, then try to slowly leave,

You can take photos to ensure that the body is in a straight line and a natural state,

• Pay attention to the state of the waist,
• If the core strength is insufficient, you may see the buttocks arched upwards,

Which is similar to the banana shape in a hanging position,5Complete Russian lockoutTo ensure the beauty of the action and the muscle strengthening effect, the Russian lockout should take into account the above points,

Maintain a straight arm, elbow external rotation, elbow flexion,

Shoulder blades upwards, chest inwards,

• The body is in a straight line, cannot arch upwards, nor can it sag,
• Try to lean forward, the fingers should be best angled outwards, the palms not completely flat on the ground, but grasping the ground, with some lift in the wrists,
• Fake Russian lockout, easier,
• Main muscles:

Biceps

Triceps

• Latissimus dorsi
• Slat muscles
• Core
• Gluteus maximus
• Quadriceps and hamstring
• In a pull-up bar or stand, it can reduce the pressure on the wrists,
• Tips:

If the wrist strength is insufficient, you can practice Russian arm extension, which has a good effect on exercising the triceps, shoulders, and biceps,

If the core strength is insufficient, you can practice reverse back extensions, which can improve the strength of the entire back muscle group,

How long it takes to train the Russian lockout depends on your training foundation and training frequency, some people may take 4-6 months, some may take a year,Don't rush, be careful not to hurt your wrists or shoulders,

END,Recommended historical articles:

6 Classic Latissimus Dorsi Exercises, Make Your Shoulders Wider by 5 cm

What is the core muscle that the coach says every day? Not just referring to the abdominal muscles, there are 4 muscles in total

END.

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