As certified in-home and virtual personal trainers, we know that form is everything. But one mistake that many clients make – especially beginners – is locking their joints under resistance. While it may feel like you’re creating stability, locking your joints against an external load can be a fast track to poor form, compromised movement, and even injuries. Let’s break down why this is the case and how to avoid it with a “gentle joints” approach.

WHAT IS JOINT LOCKING?

In simple terms, locking a joint means fully extending it with no natural bend or movement allowed. This typically happens at your elbows and knees. For example: when performing an overhead press, locking your elbows at the top of the movement means you’ve fully straightened the arm with no cushion of muscle contraction to absorb the added resistance. Similarly, locking your knees out during an overhead press means the muscles of your lower body are not purposefully involved in the exercise. While this may seem like a natural way to stabilize or complete a repetition, it can sometimes lead to issues that affect your form and long-term joint health.

THE PROBLEM

First of all, “exercise offers numerous benefits for your joints, including increased flexibility, improved range of motion, and strengthened connective tissues” (Healthline, 2023), but locking a joint limits the ability of the surrounding muscles to remain engaged; they are at or near their most extended state, meaning there’s less tension in the muscle fibers.

When it comes to strength training, this takes the muscle out of its active range of motion, reducing time under tension and gains in muscular endurance. More importantly, relaxing muscles in a locked position under pressure can increase joint stress and wear. This is particularly problematic for our in-home and virtual personal training clients who have underlying joint conditions.

Lastly, when joints are locked, the surrounding muscles are less able to absorb unexpected impact or shock. Your body may become rigid or stiff, making it harder to correct form mid-movement. If you lose your grip or waiver, the resistance of the carried load may transfer to a vulnerable area. For example: if you lock your knees at the top of a goblet squat and simultaneously send your hips too far forward, the weight of the load could transfer to your lower back. A slight bend or softness in the knees keeps your quads and glutes ready to absorb those forces instead.

OUR TIPS

Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, or Ottawa (and virtual personal trainers everywhere) advise clients – especially older adults – to use a gentle joints approach by maintaining a soft lock (micro-bend) while under resistance. This allows for better control and form while keeping the focus on engaging muscles. A good tip is to imagine that you’re always in a “ready” position during lifts: keep your muscles active and prepared to spring into action. This rule is best applied during unsupported exercises with free weights: a highly popular form of in-home and virtual personal training.

FINAL WORDS

Locking your joints during exercise may seem like a good way to stabilize yourself or complete a movement, but “there is a ‘stress tipping point’. If the tipping point is exceeded, micro-injuries occur that accumulate creating nagging back pain, stress fractures or tendon injuries that can linger for years” (GQ, 2024). Maintaining a soft-lock while focusing on muscle engagement helps to protect your joints and improve your performance. The goal is to move with purpose, control, and efficiency. If you have questions about the gentle joints approach and where it applies, we’d love to help you out! Book your free initial consultation and mini-workout here.