Box Lock-offs
Training method: Musculos de tracción, Cintura escapular
Body part: Tabla multipresa, Barra de dominadas, Anillas
Training equipment: IK – Fuerza máxima, Hipertrofia, Resistencia
Performance level: Principiante, Avanzado
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Description of exercise execution
Box Lock-offs is a combined pulling and lock-off strength exercise. Here’s how to perform it step-by-step:
- Grip: Grab the bar with an overhand grip (palms facing away from you), using a shoulder-width or slightly narrower grip. You’ve already been introduced to the different variations in the video.
- Create tension: Actively pull your shoulder blades down and back to establish a stable starting position. Keep your upper body lightly engaged to avoid using momentum.
- Pulling & lock-off phases: The exercise consists of alternating between 4 pulling or shifting movements and lock-off phases. In the pulling phases, you move your body toward one side until you reach the desired angle. In the lock-off phase, you aim to maintain that angle. Afterward, another pulling movement follows to reach the next target angle.
- Clockwise, the following 4 positions are:
90-degree angle on the left elbow
30-degree angle on the left elbow
30-degree angle on the right elbow
90-degree angle on the right elbow
- Clockwise, the following 4 positions are:
Common errors
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Variations
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Training methodology and examples
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