My leg drive is just inconsistent as all get out. I've tried just about every combination of knees wide/close, feet flat/on my toes, just doesn't seem to be doing much for me, as I don't noticed any difference. I've watched several videos on leg drive from reputable lifters on youtube, and attempted to mimic them as closely as I could. I know heels up/down is according to federation, but what have ya'll done/how'd you get the most out of leg drive on the bench?
260's by May
i good tip ive heard before is get your bench all set up like you normally would, and then have your training partner grip the bench right at your shoulders and then using leg drive try to drive your shoulders into his forearms. and then you can work on position and stuff and see what works best for you, as well as getting feedback from your training partner.
Start leg driving as soon as the bar gets in you hands. Most wai till they touch. Are you wearing a belt?
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Im not as experienced as most of these guys but what i find is i build pressure on my heels as im pulling myself through the bench so the pressure is constant from very begining to the very end of the lift thats just me.
5'8 195lbs(5/4/12) start weight 118lbs.
Bench 345 (raw) (6/4/12)
Squat 425 (raw) (6/5/12)
Deadlift 545 (raw) (3/31/12)
Yeah, Scott and Trav said it perfectly. To get in the right position, imagine driving your hips so hard you're getting balls deep (hope you're getting the reference, if not, that's too bad for you). That's the way I explain it where most are like, aha, I get it. Squeeze those glutes super hard and drive the hips up before you take the weight. Some people think I relax on the descent to get my crazy leg drive, but I don't. I just explode so violently that it causes even more drive as I press.
H: 5'7" W:185
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The key for me was pressing with my legs before I unracked the bar. If you unrack the bar with your legs in a lax position, there is no way you are going to get leg drive.
Thanks a ton guys, yeah Vin I got the reference, haha. I think one major issue with me is the fact that my legs are completely relaxed while taking the bar, then at the press call I attempt to explode through starting leg drive. I'm going to be working on starting leg drive from the beginning. Thanks a ton guys!
260's by May
Mark, here is a visual of what I do...granted I am not the greatest bencher ever, but it is all relative. My bench can swing as much as 30 pounds if my form is off.
Right before I unrack the bar at about the 33 second mark, you can clearly see my legs are pushing into the floor. When you unrack the bar, it should feel like a lot of the burden of the weight is actually being carried by your legs. It is very obvious if you had a successful unrack or not. Another thing that helped me tremendously was setting up with my head just barely on the bench, so when going to unrack the bar, it is more of a push press off the rack then actually pulling it out. Just something else to try.
Last edited by mchicia1; 06-13-2011 at 10:12 PM.
Thanks a ton for the vid man. I have been working on getting higher on the bench so that my shoulders don't rotate quite as much while unracking the weight, it's helped a lot.
260's by May
The concept is not pushing the feet to the floor.
Try dong this: Lay flat on the bench, and donít un rack the bar; position you top of your head right below the bar; place your flat feet con the floor, and push your body through the bench horizontally with the strength of your legs. Youíll notice that you will end with your pecs right below the bar, where your hair of your head was before.
Well, that is leg drive.
Whey you have a loaded bar on your hand, by simple physics, the force of your legs pushing your body horizontally up the bench, will be transferred vertically to help you with your lift.
Hope itīs clear.
Definitely clear. Last week I benched focusing more on my leg drive, and setting up like a few have said here, getting leg drive BEFORE taking the weight, and in all honesty, it felt badass. I could have hit my current PR for 2 it seemed, I smoked it for 1 as where the last time I did that weight it was a grinder. Definitely feel the difference.
260's by May
The only other thing I would like to add, is that depending on your "size & length" and according to IPF rules, where you cant lift your ass from the bench, it is a good a idea to open your legs wide, so that the leg drive wonít leave a gap between your ass and the bench.
But thatís only if some of you guys intend to compete.
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