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Started By
Message
Leg drive on bench
Posted on 11/7/18 at 9:00 pm
Posted on 11/7/18 at 9:00 pm
Anyone with successful cues they use for leg drive on bench? I can get tight and arch, but have always struggled with leg drive.
4
Posted on 11/8/18 at 8:10 pm to Rep520
Think of planting your heels into the ground and spreading your toes to grip the floor, as if youre pretending to turn your entire body into an arch bridge that will be supporting/resisting the weight of the barbell.
If that still doesn’t make sense, look up the yoga pose “wheel”, practice that, try to recreate that leg drive, hip extension, thoracic extension, and back arch when you bench.
If that still doesn’t make sense, look up the yoga pose “wheel”, practice that, try to recreate that leg drive, hip extension, thoracic extension, and back arch when you bench.
Posted on 11/8/18 at 8:56 pm to Rep520
Leg drive is a choice and not a requirement. IMO it's more beneficial to stay 100% tight then try to get that little bit extra umph from leg drive to have such a big risk of miscuing.
Posted on 11/8/18 at 8:57 pm to themasterpater
I learned to push with the quads through the front of the shoes
Posted on 11/8/18 at 9:45 pm to Hu_Flung_Pu
quote:
Leg drive is a choice and not a requirement. IMO it's more beneficial to stay 100% tight then try to get that little bit extra umph from leg drive to have such a big risk of miscuing.
I've never been able to do it, so I'm attracted to a little extra oomph.
That said, I'm getting good tightness and my bench is improving. I may just ride this a little and not overcomplicate it.
Decisions. Thanks for the input.
Posted on 11/8/18 at 10:15 pm to Rep520
I bet you still aren't tight enough. That shite has got to be so uncomfortable that you wanna stop.
Posted on 11/9/18 at 10:02 am to Hu_Flung_Pu
I'm definitely not comfortable. I feel I've gotten to the point where if the lower half of the bech disappeared, my body position wouldn't change.
I'm sure I can always get tighter, though. I lift at home, so getting 3rd party opinions on form and tightness is harder. I use video for deads and squats, but on a heavy bench, my videographer is also my spotter.
I'm sure I can always get tighter, though. I lift at home, so getting 3rd party opinions on form and tightness is harder. I use video for deads and squats, but on a heavy bench, my videographer is also my spotter.
Posted on 11/9/18 at 10:41 am to Rep520
Get a stand. No excuses baw
Posted on 11/9/18 at 10:51 am to Rep520
I try to pull my shoulder blades in which helps keep your elbows in tight and also gives you some drive up via the lats.
This post was edited on 11/9/18 at 4:15 pm
Posted on 11/9/18 at 3:23 pm to Rep520
Not sure why you're getting DV'd.
Anyhow, my favorite cue is to literally pull my sternum to the bar after getting my grip set. You mentioned in the daily thread about bringing your sternum to the bar 'hypothetically' during the lift and I think this is a similar cue.
By pulling myself up I get my arse off the bench and my feet become set in a natural way for drive since they are actually supporting me. Then I set shoulders first, arse last. IMO it keeps my legs engaged throughout the prep which continues on through the lift.
Anyhow, my favorite cue is to literally pull my sternum to the bar after getting my grip set. You mentioned in the daily thread about bringing your sternum to the bar 'hypothetically' during the lift and I think this is a similar cue.
By pulling myself up I get my arse off the bench and my feet become set in a natural way for drive since they are actually supporting me. Then I set shoulders first, arse last. IMO it keeps my legs engaged throughout the prep which continues on through the lift.
Posted on 11/9/18 at 3:45 pm to Fe_Mike
quote:
Not sure why you're getting DV'd.
Anyhow, my favorite cue is to literally pull my sternum to the bar after getting my grip set. You mentioned in the daily thread about bringing your sternum to the bar 'hypothetically' during the lift and I think this is a similar cue.
I'm not 100% about the downvotes, but I never really care much about that.
That sternum to bar cue has worked well in lat tightness. I've also seen videos discussing driving horizontally with your quads timed with driving the bar off your chest to increase the intial momentum.
Based on HFP's input, I may not wind up trying it, but am really just looking for cues for that horizontal drive because I've never fully figured how that goes.
Posted on 11/9/18 at 7:13 pm to Rep520
I always looked at legs as a brace, not extra power. I find using the legs forces your body to move up on the bench, throwing off the press. Idk. I’m not an expert. Just my 2 cents.
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