Your Bench Arch Isn't Helping You - How To Leg Drive
ฝัง
- เผยแพร่เมื่อ 24 ก.ย. 2024
- In this video, I explain how I like to teach leg drive in the bench press. Don't just arch for the sake of arching, make sure your leg are actually helping you!
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Imagine being able to arch so hard your chest touches the resting bar -- infinit benchpress PR unlocked!
doesn't that happen in most powerlifting meets?
@Shawn T Williams if you Arched, you'd be benching over 1k...
Bench pressers hate him,find out how he added 300kg to his bench with this one simple trick
@@robgp69 why would you want to though? If you're getting crushed suddenly by something falling on you... Gonna make sure to arch your back are you 😂 it's not functional in the slightest... Its just stupid and if you happen to tense one of your back muscles while straining a bit too hard your vertebrae is about to shoot straight out 😂
@@boahnation9932 I dont think you understand the benefits and mechanics of an arch. I'd recommend doing research into it before commenting on it
I have watched so many fitness youtube channels. I have to say Alan is probably one of the most down to earth guys out there. He is not one of those youtubers that benches 405 for reps just to show off. Alan is here for people that need advice. Especially for natural lifters. Alan Thrall is the man💪🏻
Yup. Alan and Athlean X are the only channels I follow for advice anymore.
Mainly I'll follow allan thrall, and omarisuf
Don't forget Scooby1961
@@Rico24337 if you follow allan then you should follow barbell medicine and by that now that athlean x has shit advice
@@heavenishere7465 I don't think so lol
I heard if you put chalk in your coffee it increases your deadlift by 125%
Better yet, if you put coffee in your chalk, it increases your Jefferson deads by 200%
In most grocery stores it's called "coffee whitener".
correct
Only if you move the bar
Cap?
So now in order to skip leg day I also have to skip bench day?
Ugh, life sucks.
Leg day everyday
Does this work in reverse? I prefer benching with my feet on the bar and using my arms for arm drive.
Cody yeah just don’t touch and go or you might get plantar fasciitis
Cody yes just be sure to hit rotator cuffs before so you don’t throw you’re shoulder out while arm driving
I literally hate the people who gave you advice on this
@@DCfreerunner Why? They are not wrong.
@@stevenflores7405 do you know what sarcasm is sir? Lol
tried this today and i was able to lift 165 for 6 reps, up from 3 reps last week.
Oz ma the leg drive naturally improved my arch
Oz ma no it wasn’t by any means huge. my and leg drive before doing this were pretty much non existent so it gave me a massive leap
Oz ma i may have gotten an extra one rep, as the previous week I would’ve been close and i’m only an intermediate lifter. but the leg drive and the arch definitely helped me get an extra few reps
Kamikaze Gorilla why you gotta be a bitch? Everyone starts somewhere... you’re probably one of those fatasses that might be able to bench half your bodyweight and think you’re the shit.
@Kamikaze Gorilla guarantee you don't even lift lmao
This video was really helpful, i’ve been unsure about my leg drive lately
This is the clearest, most detailed description I've found.
I once pulled my hamstring during my bench set up. Leg drive for days.
How did you even go into knee flexion when leg drive is just knee extension?
Conor Bryce I’m coming off a fairly gnarly back injury that aggravated my sciatic nerve, so sometimes my right hamstring just tweaks out on me when it shouldn’t
i pulled my mid back a couple of times when benching
Filip Ćurčić I’ve felt that a few times. My biggest problem is probably my foot slipping out from leg drive.
@@xanderjakkobsen9369 if you still have that sciatica issue stretch often (if you don't already). It tried creeping up on me for the second time in my life and I've stopped it from progressing by just stretching my calves daily.
For me leg drive in the bench press has always been one of the universe's greatest mysteries. After watching this video I am now a lot closer to solving that mystery. Thanks Alan
Right?
I have heard the term “leg drive” so many times and never understood what it meant. This was such a helpful video!
That’s a coincidence, just come from the gym and while bench pressing realised I didn’t understand leg drive, so thanks 👍
This is one of the most important videos on bench pressing that exist on youtube. Thanks Alan.
Yeah on how to get less of a workout out of your bench press. You don't actually think that your muscles are getting a better work out do you? You're assisting your bench press by using other muscles. Keep doing this and your chest will actually get weaker. Instead, isolate the muscle that you are working. It's common fucking sense.
Adam Eves I only use leg drive when I’m maxing my 1 rep max! Everything else I don’t use leg drive as I’m focusing more on my muscle groups in my chest
Adam Eves what you just said is true if you want to have a more defined chest, but do get the most power out of the press, you have to use other muscles to help. Get it?
@@adameves5970 this is a strength channel, not a bodybuilding channel. Common sense.
@@adameves5970 think Adam Think. This is the best way to get power not muscle
If Alan started teaching a yogo class, 10/10 would go.
Punch Nugget's reaction to the "black" coffee was NOT untamed!
4 years ago, your leg drive instruction involved having your heels off the ground and closer towards the middle underside of the bench. This contradicts the flat foot technique. Is one of those 'whatever's clever' things? Thanks man.
Perfect timing, I've been questioning my arch and leg drive lately and today is chest day.
Maximum Effort sameeeee lol
Same
I used to lift my butt up and push down. It helped, but I'll try this. Hope it helps more
TIL I've been bullied by the bar my whole life
That's a sexy looking forehead.
My GF used to work at Starbucks and that's how they're taught to make iced black coffee apparently.
Love the way you explain things! Thorough and easy to understand
Yup. I worked at Starbucks and you have to request no sugar.
I am a barista myself and the iced coffee incident was a miscommunication with the Starbucks staff. Starbucks sells their iced coffee already sweetened, and it’s the barista’s job to make sure to punch in the order with no sweetener if the customer so desires. The issue was solved in a later video lol
Awesome vid. Got a meet today going for 270. Trying to get 275 at 180 pounds before I turn 16 next month. A lot of my progress on all my lifts really have been because of your vids and your great advice.
Good job dude. That's as much as I bench at 230 lbs haha
Gavin Whiteley thanks man!💪
THANK YOU! Just tested my bench and got instant PR because of this video. You're awesome ❤️
Love this highly detailed technique videos. Correcting a few things today. Wonderful job as usual Alan!💪😉
Great job explaining leg drive in the bench. I've seen other videos attempt to explain it - but your video does the best job explaining the how and the why. Thank you!
I've been lifting for 2 decades and this was useful info. Cheers
I love the music at your gym. Can't recall the last time I heard Korn anywhere besides my headphones.
Straight facts my friend. Everytime I blast metal in my headphones everyone my age at my university looks at me like I committed a horrible crime against humanity.
@@mariomoreno3565 they arent warriors destined for valhalla
Thank you, I finally understand leg drive! Tried this today at the gym, and my previous PR suddenly felt light, and my shoulders a lot more stable and secure. Awesome!
This is the first time i fully understood what legdrive is about and how to set it up. Thank u Sir!
Your video topics always line up with what I need to work on. Shout out to you. Appreciate the vids.
Honestly this was the best explanation of legdrive i have seen so far. Good job mate. Helped me a lot
this is the most detailed informative video i’ve ever seen in my life. Thank you
Keep in mind, the Five stars are based on my needs for this item th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
This is honestly quite literally the best bench advice I have had gotten, thank you for this vid
fyi arching your back is terrible for your spine sooooooooo i wouldnt say its the best
@@sukamyrooster5804 Do some research before throwing out misinformation. You are wrong.
Actually I did u should research it
@@sukamyrooster5804 Googled it. All results said that it's healthy and more safe to arch to ensure your shoulders remain tucked. Sorry, you're still wrong. There's also a reason why every body builder and powerlifter are taught by professions to maintain an arch. Take the hint.
I would say super-arching is an abysmal idea, not to mention ridiculous, but that's not what's being suggested here.
This bloke I would say has the absolute best advice on the net regarding the real practical details of how to get your lifts up and progress properly. Brilliant thanks
This is freakin awesome. Finally leg drive explained simply and properly! Alan Thrall you are the best.
Fantastic breakdown. This is why when my buddies get interested in powerlifting, I always send them your way. You have the best tutorials out there, broski. Good shit.
This is good.
I tried this today and helped my lift massively. I feel I could lift a lot more now then before when my legs were sort of just "chilling out"
Subbed 🤙
This video is the best explanation of the purpose of leg drive that I've ever seen, and it gives the best advice for how to accomplish it.
Jacob “I’ve only bench pressed, like, once” Sandy
This is the best video about arch/leg drive I have ever seen and now I actually know what I'm doing when I bench
Wow that was really helpful. I never understood leg drive until now
Wow, this may be the most clear and helpful video about benching that I've ever seen. Alan, you're a great teacher.
This is so important and everyone needs to see it.
Alan Thrall has the best technique videos I've ever come across. Saved my deadlift and bench form. Thanks so much man.
A Starbucks employee that doesn’t correct you when you say “large”? Must be staged
Poor guy forgot the word large after working there and didn't realize what Alan meant so he made him say it again. That's about as annoying as correcting him.
Haha. I say large all the time. I refuse to say their stupid size names.
BEST MOST THOROUGH EXPLANATION OF LEG DRIVE EVER.
Watched the video thinking I would learn something new, and it turns out I'm already doing it right. That actually feels pretty good
This is one of the most informative videos on leg drive I've ever watched.
You forgot the most important rule:
*DO NOT MOVE THE BARBELL*
Cx
I love that
Johnny is that tou?
Winner.
I heard leg drive explained like this, really liked it: "The weight wants to flatten out your arch; leg drive helps keep that from happening."
I like the extra explanation here of how it stabilizes your arch.
1:10 ich will
Some good ol' rammstein. Digging it man!
Yessiiirrr
Best explanation yet of leg drive for the bench press. Thanks, Alan.
Anyone that says “jabroni” gets a thumbs up
Jabroni
😎
You should see the texts from Jake. It's always Jabroni or Jabroski or Fasho-tie. Been a bro since 1993. He didn't choose the Jabroni life, the Jabroni life chose him.
Player of lakers
Jabroni James
RICE-ARONI JABRONI
@@corynorell3686
Kraft easy cheesy mac jabroni
The simplicity u put in explaining your videos........u r the best!
Been looking for bench cues to help me with my training. This is perfect timing, awesome stuff man!
i think this video finally fixed my benchpress.
i always tucked my shoulder blades, but when I start lifting I can't really hold them.
I always had my feet flat but didn't use them whatsoever.
now with using my feet to push my body upwards I finally see an improvement in my benchpress.
I always contemplated why I gradually increase my weight everywhere but my bench press.
As some own who used to work at Starbucks, he should have asked if you wanted sweetener in it.
But iced coffee does come standard with sweetener.
Glad Alan mentioned problem with sliding on bench when using leg drive and some possible solutions. Every other video that I've seen on Internet talks about using leg drive but no one mentions the problem with sliding on the bench when doing it. I asked a question about it on a youtube video on bench press (think it was on Brian Alsruhe channel) when all the "expert" commenters were talking about proper leg drive. Not a single person responded to acknowledge the problem or how to deal with it.
SANDY CHEEKS! I WORKED WITH HIM AS A LIFEGUARD!
Since I starded arching for the bench, I’ve experiencing pain in My lower back. Gonna try this in hope to be free of this pain
Really good video. Feel like I could really benefit from this and imma try it today. Thanks, Alan.
I found this video a few weeks ago and I immediately felt a difference in stability by driving through my legs. Always appreciative of tips that help with getting the most of out every rep.
Are you supposed to arch on the incline bench? Thanks.
Finally an understandable explanation for leg drive. Kudos!!
.
Someone get JM Blakley in here.
Lol I immediately thought of JM Blakely when I saw this
Yo your channel is awesome mate
This guy is awesome, he explains the information in such a way that you can tell he really understands this shit.
Very informative video. Thanks for sharing
Man I have to say thank you so much today was intensity day on bench for me and these tips helped me so much I went from intensity 3x3 at 250 up to 260 I know that's not much for some people but that was a 10lb jump for me I was stuck at 250 for 2 weeks now and leg drive definitely helped me feel like I had a lot more solid base.
What advice would you have for someone who has had ACL reconstriction surgeries with use of hamstring (all same leg). When i try to do this i feel pain in my knee and pressure on the acl. Also, if i try to get exactly 90 degrees or move my legs back, my right hamstring cramps. (been strengthening right hamstring and stretching a lot since 2013) My right leg can only hamstring curl 20 lbs for 1 rep. And doing more than 10 lbs makes my hamstring cramp. Even just standing and curling my leg back cramps from just the weight of my leg.
Consistently, youve been putting solid content out since the beginning, your a treasure in the online fitness community.thank you
I mean the coffee is still black in color even if sugar is added.
Starbucks workers are taught to put sugar in the iced coffee unless you specify not to, unfortunately. They should have asked if you wanted sweetener. I worked there for years.
U have the best digestible videos about lifting.U put very detailed videos so anyone can understand and put that to their workout.I watch them daily.Congrats!!!
Wearing a tank top helps me stick to the bench
I always find that makes me slide on the bench.
@@johnkrstyen7351 I'd probably go shirtless if the gym let me
@@NineteenEighty-Four I wish everyone did so they'd stop bulking and start cutting lmao
This is a really good video. A lot of people confuse "leg drive" with just extending the hips and knees forcefully.
That "Oh" Punch Nugget gave when he got his coffee said it all. So much disappointment. Lol
this leg drive helps create tension in the lats to create a stable base (and also to assist with the brace)
did i hear a teeny tiny bit of rammstein in there somewhere
Du hast... :D
Along with the essential fundamental bench press videos one would start with...this is probably one of the most illuminating bench press videos I’ve ever seen. Thanks Alan!!
Can’t believe no one said it yet, so: “Leg dhraave.”
Tomorrow is bench day and I've been struggling, I'm glad I found this today!
Dude Instagram is about to explode 😂 so many dudes over emphasizing the arch with absolutely no ROM
also, super wide grip to get even less ROM. Powelifting rules should be reviewed, I swear...
Vinicius Nascimento I think the best possible change would be to hit a 90 degree angle in your elbows. Kinda like hitting depth on a squat! Even as someone who arched pretty big in competition I would absolutely love to see that implemented in some federation to see how it goes.
I saw the "super arch" show up about 2 years ago in my gym. Everyone thought they were power lifters benching 225 and couldn't figure out why their backs hurt all the time.
@@vintner_ Alan says to go as wide as you can for efficiency. If you can do it I don't see a problem with it. Mobility is also a strength. Its also surprising that people with big arches and wide grip tend to still have built pecs.
I don't agree with the width argument. Having a wide grip doesn't always allow you to lift more weight. Yes, it decreases the distance the bar has to move, but it also increases the leverage from your shoulder to your hands. It's kind of like going from DB bench press to DB flies.
Look at Kirill for example (world record holder for raw bench). His grip is not super wide.
You can try for yourself to grip the bar as wide as you can, it's probably not gonna feel lighter.
Best explanation for leg drive I’ve seen yet! It’s important to know why you’re supposed to be doing something so that you can focus on perfecting the outcome and not just mimicking the technique without knowing the true purpose of it. Thanks Alan!
Star bucks is wayyyyyy more expensive than a pre-workout shake...
Exactly what I was thinking
This might be the most informational fitness video on TH-cam
When i leg drive i get a bastard cramp in my left hamstring, puts me right off.🤬
yess i can relate as well. also on lat pull down
Rewatching this a year later what a great video. Fun fact: I have a jacked up lower back and reinforcing my arch with leg drive actually makes my back feel better than not arching and using no leg drive =) So arch for reduced back pain!
Iced black coffee? Did the Corps destroy your taste buds?
Iced black coffee is great. The only problem is, the more heat it loses, the more you realize that it's a weaker blend.
Iced black is beautiful and delicious :)
Try a cold brew! theyre much smoother and easier to drink than a regular black, cooled down
Salty Saxon more caffeine too
I'm surprised that I've never actually learned leg drive like you teach it and I've had multiple friends help me with bench form. Thank you for making this video.
This video was really helpful, I now know to never go to Starcucks
This is actually so helpful. Been dealing with shoulder issues for a while now and this looks promising in helping maintain stability in the movement.
I couldnt wash my hair after my bench and upper body work out today
America explain this comment
@@xelhaku we can't explain this.
?
probably meant that he was too sore to do it?
Ha ha ha, trying to get your top off and wash your hair after one of "those" workouts. Good time. Ha ha
Knew everything about the bench press i do around 7-8 of 225 training for 1 year 6 months maybe 2 years but this was my issue never found a video explaining this understood perfectly sub earned💯💯
I just wear a tank top and trust in my sweaty flesh to stick to the bench ¯\_(ツ)_/¯
Now its more of a slip and slide
After all these years Alan is still making great relavent videos. He's not phoning it in to get views
This video is really helpful because most bench technique tutorials just say “put your feet like this and use leg drive” but don’t really explain what leg drive is and how/why to use it
I thought this guy was the same person as Jujimufu all this time 😂😂😂😂
I follow Alan Thrall because he has the same music taste and passion to get big. Someday I’ll make the trip from NY to California to visit the gym. Definitely on my bucket list.
I'd also love to take that trip but from the UK it's a bit further! Haha
RAMMSTEIN @1:09😍👍
Alle Deutschen lassen ein Like da!🇩🇪
Here we have book explanation on video. Ladies and gentleman, appreociated the Man. 90% of commercial trainers have no idea about proper technique yet people paying them. Here U have that for free!!
Support the Man!
1:10 ICH WILL !!!!
Wow, for the first time leg drive actually makes sense to me. From a structural engineering perspective, let the bench be defined as the x-axis, with the head pointing in the positive x direction . We know that the force of static friction is a reactionary force which develops to oppose motion. Application of leg drive tries to push the body in the positive x direction, but is impeded by the force of static friction developed at the upper thoracic region which pushes back with an equal and opposite force. These two opposing forces create bending moments at each vertebral junction through the mediolateral axis of each respective bone-disk-bone articulation. In a simplified view, imagine a triangle with the bench as the base with the hips at one end, the shoulders at the other, and the bottom of the rib cage as the apex (top) of the triangle. By pushing the two ends of the base towards each other, you are pushing the apex higher into the air. This can also be thought of as a bending force at the apex where that angle is being forced to become smaller. This is known as a bending moment. This positive bending moment creates the arch, assisting in extension of the spinal column and reducing energy demands on spinal extensor muscle groups. When the bar descends and contacts the sternum, the deformation-inducing (arch-flattening) force is opposed not only by the spinal extensors, but by the horizontal forces of friction and leg drive. Furthermore, A component of the horizontal force is transmitted into the bar, much like a truss system with two fixed ends. This both reduces dynamic load on the back musculature and aids in vertical force production to accelerate the load upwards. In summary, you have convinced me to purchase one of those sticky pad things. Thank you.