The Definitive Guide To Leg Drive In The Bench Press
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- เผยแพร่เมื่อ 5 พ.ค. 2020
- Leg drive in the bench press is one of the hardest things to master within powerlifting. I have been bench pressing for almost 11 years, with 5-6 of those years being dedicated to powerlifting. But only within the past 2 years have I really mastered the ability of leg drive to control and stabilize my bench press. Unlike the common misconception where you see people almost "push press" with their leg drive, what it should be is a constant tension we apply throughout the entirety of the movement to create tension and stability, while maximizing our position. In my latest TH-cam video I dive into all aspects of leg drive, from the initial setup, optimal foot position, maintaining leg drive, cueing to increase ribcage elevation, how to keep your butt down, and options to individualize leg drive for your specific needs. This is an all encompassing video of everything you should need to know to master the technique of leg drive.
#benchpress #legdrive #powerlifting #powerliftingtechnique #benchpress technique #benchpresslegdrive
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I love finding gems like this, people who dont have a lot of followers but you know they will grow becuase their content is amazing. Your technique looks a lot like Michael seay's and theswolfessors.
Thanks so much, that means a lot! And Marcellus and I actually have the same coach in Brad Couillard, so we come from similar philosophies in movement and biomechanics.
Awesome vid! It served as an eye-opener for me to understand the basic biomechanical aspect of the Leg Drive! Definitely loved the vid and now planning to binge watch your vids on your channel this weekend😉
Thank you, glad it was helpful!!
the best video and explanation on leg drive. I also saw your recent one hour long bench video and it is a gem with so much amazing information.
Thank you!
been struggling to keep my leg drive in the bench consistent. This video helped tremendously. Will definitely apply the principles here in my next bench session!
Great to hear!
videos have helped a ton, thank you so much keep up the excellent work
Great to hear!!
I've watched many of your videos since discovering your channel a week or so ago. They're all great and I really appreciate the depth and thoroughness without any fluff.
Leg drive eludes me but this really helped. (Too bad I benched yesterday!) Thank you. :)
Awesome, thank you!
Wow, this video helped me transition from a sink and heave (but not actually heaving) style bench press to a constant tension bench press that has helped tremendously with getting white lights in meets. This style took a while to get down at first and dropped my max somewhat, but I have quickly regained my ability to hit previous numbers and have become a lot more stable on the bench press. Great video.
That is really good to hear, and perfect example of what many people will experience. Likely at first there is a learning curve, but over time it increases that top end potential!
Amazing video. Thank you for your sharing.
You're welcome!
Good vid, been struggling lately with my feet slipping since trying to sort my butt off the bench!
Thanks man, hope this helps then!
I’m two videos in and you might be my new favorite TH-cam coach
Thank you man!
Great video! Thank you. Please keep it up! Just subscribed.
Thanks man!
Tried his technique today, good advice. Helped my break a plateau, at least gave me some assistance in it.
Great to hear!!
This is the best video ever!
Thank you!
Excellent tutorial on leg drive I use this technique helps with stability and asspecialy unracking the bar
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This is what I needed to watch
Glad you enjoyed!
Great video. Very in depth. I didn't know leg drive was supposed to be constant tension. Let's see if this will get my bench up finally. Thanks!
Good luck!
Bro I can't thank you enough. 😌 This Legdrive Video is like a cheatcode when you apply it in training. I have fixed my soft elbow problem with your Videos and finally understood how to leg drive. I tried to leg drive for like 6 month and ended up with some one sided shoulder pain cause I was doing it wrong. NOW I finally know how this should "Feel." I did exactly the same setup as you and it worked wonders. Other Videos and tutorials around the Web have never worked for me. Weight felt slightly heavier but the movement felt fantastic. Like you made a superhuman out of me 🙈😀 please do more of this golden content 😍
So great to hear man! And with the position and technique change, not uncommon that it might feel a touch weaker at first, but it should open up your ceiling of potential to be higher down the road. If for no other reason than just being able to sustain more workload and stress consistently without that shoulder bugging you!
This helped a lot. Thank you im trying it out rn
You’re welcome!
This is a super useful video - have been struggling with butt pop on bench and this is the best and most detailed explanation of how to properly use leg drive that I have come across. Looking forward to implementing and making those bench gains. Thank you!
Thank you, hope this fixes the issue for good!!
Hey, I’m still having trouble with my butt popping up, any advice with this? Thanks
Amazing. I have been trying leg drive for a while now - never felt quite right though. I followed the instructions as shown and what can I say: I already felt my legs getting quite sore during the workout and it felt just right. Thanks man.
Glad it helped!
Amazing...I always had success like this...not driving my feet back too far.
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Another great video man, keep em coming! Anyways, what would be your recommendation for someone that wants to improve that elevated ribcage position (assuming he already has constant leg drive and scapula retracted and depressed)? Would thoracic mobility work help improve that position or can something else help as well?
I'd have someone work on just general thoracic mobility into both flexion and extension, so here are probably the first 2 drills I'd recommend.... th-cam.com/video/07T2kfbuGkY/w-d-xo.html
instagram.com/p/BntUjw1hjZ-/
With that, I should say that any thoracic drills will only do so much. Anyone you see with a crazy high arch was genetically built for that with just how their torso and ribcage is structured.
PRs Performance Thanks for your input!
Great tutorial! It really helped me with switching from a toe foot position to a flat foot foot position because of the powerlifting federation i compete i. However I still have a problem, I am a very tall lifer (6'6"). And this means my knees are postitioned higher than my hips when i bench press and no matter how much i try to push back with my legs and not use my posterior chain as much, at heavier weights my butt just shoots up. And when i try to place me feet further away to try to get my knees lower than my hips I just feel like i lose all tention because my feet are so far away. I try to implement the tips you give but it just doesn't work. Do you have any recommendations how to fix this?
Thanks in advance
I don't have a good answer for this one, because unfortunately that is just an issue you are going to have. Since benches are standardized at a height of 17.5 inches, people who are really tall are at a disadvantage. Unlike people who are short that can use blocks. So it just kind of sucks and I wish it was something in powerlifting that could be changed.
Thank you so much wowwwwwwww bro your a amazing
Glad this helped!
Been binge watching your vids recently, very informative! I have a question though, how much should I be tensioning when having constant leg drive? Not a big lifter but I bench with a push press method so I have around 50% leg drive at the start of the lift and then use 100% leg drive when I press.
If you are using a sink method, still use 100% until the bottom when you then let off tension to sink before the re-engaging to 100%
@@PRsPerformance thanks I'll try this :)
Could you do a video on bench grip width? What are the factors someone may benefit with a closer grip more than a max grip and vice verse?
That's a good one, I'll put it on the list!
Thanks a lot are there any tips you can give me right now as with why someone may be more suited for a close grip or a wider grip? Me personally I dont feel I get a good pop off the chest with my grip at max width than I do with my pinkie on ring
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Thanks for watching!
Hey coach. I have i guess anterior delt pain when i do bench press even though my form in my opinion is good like i do arch via my spine and set my upper traps on the bench while pressing through floor w my feets and doing bulldog grip taking the bar while my elbow and ankle is vertical .First movement will be breaking my elbows and holding the pressure while descending through my elbows and ankle and bar comes forward to my hips then pressing back to my top of shoulders and after bench sessions i have shoulder pains and can not bench and waiting full recover shoulders then it happens again. I watch whole your bench videos and i do no what to do. It can be frequency problem too i do 3x bench a week .
instagram.com/p/CiODBDGgUqj/
Good technique doesn’t always mean no pain. I would possibly look at the total workload you are doing and adjust, or if you are low bar squatting, if the workload of low bar squats is bugging your shoulders and biceps tendon.
So I have to try to push off the floor away when pushing the bar from the chest and also when the bar is landing on the chest?
Push the entire time
@@PRsPerformance thanks 🙏🏻
This is beautiful I sub
Appreciate the sub!
I think when you say 50% of the weight resting on the lower chest that weight can bring the arch down a little but still keep the same leg drive letting the weight itself bring down the arch and then when u push u can apply more leg drive to get the bar going up with the arch to get a explosive start to move the weight up more quickly so more weight you can lifted....?? Seriously watch Julius Maddox bench he does this and hes got 771 pound raw record hes going for 800 this june At Wrigley field cubs game... hes a big dude 444 pounds but i watch him and a lady benches the same she weighs 132 and has 319 world record
The big super-heavyweights like Julius are the ones that get away with the sink and heave style, and actually benefit from it. But I'd say they are the minority due to their leverages and size. As for the 132 female who benches 319, I assume you mean Jen Thompson, and she uses a constant leg drive style, not sink and heave.
@@PRsPerformance yeah your right about that ✅ she dont sink arch
my brother @AmanLifts suggest me this video
Appreciate your brother referring you, hope the video helps!
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I’m like 30% weaker this way. I’m a fast eccentric and heave guy.
If you are legitimately 30% weaker this way, you aren’t doing it right then.
@@PRsPerformance well not really 30%. I just feel like I’m feet up benching
😂 Julius Maddox doesn’t bench flat footed bro and he is arguably the best of all time
There will be exceptions. You’ll find specifically that most SHWs will do better heels up due to their size and leverages in comparison to bench height.
Julius Maddox can probably keep his feet up on the bench and still bench more than anyone else in the world 😉