Overhead press form: my elbow lockout skepticism after watching strongman lifts

I keep hearing that you must fully lock your elbows at the top of an overhead press for correct form, but I'm not convinced it's always necessary. In my training, maintaining a slight bend (you know, to avoid hyperextension) has reduced joint strain without sacrificing strength. For example, when I compare my form to some strongman athletes, they often press massive weights without complete lockout, focusing instead on control and stability. This makes me think the rule is more about powerlifting competition technicalities than everyday lifting safety. I'm genuinely curious why this isn't discussed more in form check videos, where lockout is treated as gospel. Maybe we should prioritize individual anatomy and comfort over rigid standards, especially for those not competing.

4 comments

4 Comments

hannah_jenkins942h ago

Honestly that lockout rule always felt more like a powerlifting technicality than actual functional strength advice... you see strongmen handling absurd weights with controlled partial reps all the time, and their shoulders aren't exploding. Maybe the form check videos push it as gospel because it's an easy yes/no benchmark for competitions, but for regular training it seems overblown. If a slight bend keeps your joints happy and the weight moving, that's probably smarter long-term than chasing some arbitrary standard. Really makes you wonder why more coaches don't talk about individual anatomy and intent instead of just parroting the same old cues.

spencer_barnes6828m ago

Tbh, this whole debate highlights how fitness culture often prioritizes competition metrics over practical longevity. Coaches default to blanket rules because assessing individual biomechanics requires time and expertise most don't have. Worse, the lockout fixation can lead lifters to ignore more important factors like load management and movement patterns. It's frustrating when people sacrifice joint health for an arbitrary standard that doesn't even translate to real world strength. Maybe we need to shift the conversation towards adaptable guidelines that respect anatomical diversity.

ben_hernandez241h ago

Totally, I read this article by a physiotherapist who works with elite athletes, and she pointed out that the lockout rule is great for competition consistency but terrible for individual joint health. She mentioned that forcing full extension on every rep can aggravate hypermobile elbows or existing shoulder issues, which kinda proves your point about anatomy. It's ironic how powerlifting standards get treated like holy scripture when they're really just arbitrary lines drawn for judging convenience. Coaches probably parrot the cues because it's easier to teach one-size-fits-all rules than to assess each lifter's biomechanics. But that laziness ends up pushing people toward injuries instead of sustainable progress. I've seen folks in my gym grind for that lockout and wince every time, all because some YouTube guru said it's non-negotiable.

phoenix_fox541h ago

Locking out the elbows isn't just for judges; it teaches your body to fully stabilize the weight overhead. Without that final extension, you might be cheating yourself out of crucial tendon and ligament strength that prevents injuries down the line. Strongmen can get away with partials because they're freaks of nature, but for most lifters, strict form builds a safer foundation.