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Maximizing Leg Drive
- Thread starter Nonerz
- Start date
Mike_Rojas
New member
I copied the following from the board a while ago:
Setting up for Competition Bench Pressing
By: Sebastian Burns
When most people set up for the bench they usually don’t think that what they are doing is the most important part of the lift. They are focused on the weight and maybe the excitement of the meet or training session. What they don’t know is that the game is won or lost in the setup. I don’t think that many local gym rats even think about it at all. Judging by most of what I have seen working in the gym business for 15 odd years most people just lay down and push the bar up in whatever way possible. This is fine if you are a flat back benchin gym rat, but when you are looking to do some damage to the state, national, or world record books you will need to pay more attention to your setup. I have personally seen lifters add 50 to 100lbs to their bench in one or two training sessions just by improving their setup. That’s right, 50 to 100lbs!! Most lifters would say only a bench shirt could cause an increase like that. Well I will try to convey in writing the proper way to set up your bench press so you to can enjoy an increase like that.
Lets start with feet position your feet should be spread wide. A good rule of thumb here is to always spread your feet a little wider than you think they should be. If you keep that in your head over time you will be able to get them pretty wide if you are not flexible enough to do so in the beginning .Now lets look at foot placement. The way we will do this is to look at the foot in relation to the knee. The feet should be tucked behind your knee more towards your head and the angle of your leg from a side view should look like this (< ). There is a few reasons for this foot placement the first being the ability to drive hard from your legs without your ass coming up off the bench. The second is stability. The wide stance will provide the base needed to steer heavy weight with a bench shirt on. The actual way you place your feet is also important. We have found that it is best to put the full force of your push onto the balls of your feet but at the same time pressing the heel to the floor. Pushing the heel to the floor can be used as a fine adjustment knob for getting weight to touch your chest with your shirt on. When you push your heel down this will cause your stomach to rise and will allow the bar to touch.
Now lets move beyond the feet to the hip joint. It is here that we create the angle of the upper leg (< ) we are looking for to get the feet in the proper position. This is accomplished by flexing your gluteus as much as possible and rotating your crotch towards the bench (Balls to the bench if you will). If you follow all the steps up till here we have solved the problems of getting max stability with max leg drive without raising your ass off the bench. For most lifters this would seem impossible but with some time and a lot of effort you will get the position right. If your ass is still coming off the bench then your feet will have to go wider or farther back or both.
Next is the lower back, obviously this will determine most of your arch and you will need to really push yourself to get your arch up if you are not flexible enough to do so already. I cannot say enough how important it is that you try really hard to get better at arching it is almost the biggest piece of the shirt bench puzzle. There is a few ways I have seen over the years to try to help you arch, everything from placing various balls and boards under your back to crazy stretching exercises. My opinion here is that if you think it works then try it. I personally have never used anything except trying to arch higher and higher every single set and I have been told that my arch is one of the best save for a few girls who can just bend in half.
Now lets move to arching the upper back. Most people think that only the lower back arches but this is not so and this is very important if you want to get the most out of your shirt, this is accomplished by putting your upper trap on the bench and pushing your chest out as far as possible. To see what I am saying sit up straight in a chair and place your finger on the highest point on your trap you will see that this is not behind you but rather on top. This is what you are trying to get on the bench.
Setting up for Competition Bench Pressing
By: Sebastian Burns
When most people set up for the bench they usually don’t think that what they are doing is the most important part of the lift. They are focused on the weight and maybe the excitement of the meet or training session. What they don’t know is that the game is won or lost in the setup. I don’t think that many local gym rats even think about it at all. Judging by most of what I have seen working in the gym business for 15 odd years most people just lay down and push the bar up in whatever way possible. This is fine if you are a flat back benchin gym rat, but when you are looking to do some damage to the state, national, or world record books you will need to pay more attention to your setup. I have personally seen lifters add 50 to 100lbs to their bench in one or two training sessions just by improving their setup. That’s right, 50 to 100lbs!! Most lifters would say only a bench shirt could cause an increase like that. Well I will try to convey in writing the proper way to set up your bench press so you to can enjoy an increase like that.
Lets start with feet position your feet should be spread wide. A good rule of thumb here is to always spread your feet a little wider than you think they should be. If you keep that in your head over time you will be able to get them pretty wide if you are not flexible enough to do so in the beginning .Now lets look at foot placement. The way we will do this is to look at the foot in relation to the knee. The feet should be tucked behind your knee more towards your head and the angle of your leg from a side view should look like this (< ). There is a few reasons for this foot placement the first being the ability to drive hard from your legs without your ass coming up off the bench. The second is stability. The wide stance will provide the base needed to steer heavy weight with a bench shirt on. The actual way you place your feet is also important. We have found that it is best to put the full force of your push onto the balls of your feet but at the same time pressing the heel to the floor. Pushing the heel to the floor can be used as a fine adjustment knob for getting weight to touch your chest with your shirt on. When you push your heel down this will cause your stomach to rise and will allow the bar to touch.
Now lets move beyond the feet to the hip joint. It is here that we create the angle of the upper leg (< ) we are looking for to get the feet in the proper position. This is accomplished by flexing your gluteus as much as possible and rotating your crotch towards the bench (Balls to the bench if you will). If you follow all the steps up till here we have solved the problems of getting max stability with max leg drive without raising your ass off the bench. For most lifters this would seem impossible but with some time and a lot of effort you will get the position right. If your ass is still coming off the bench then your feet will have to go wider or farther back or both.
Next is the lower back, obviously this will determine most of your arch and you will need to really push yourself to get your arch up if you are not flexible enough to do so already. I cannot say enough how important it is that you try really hard to get better at arching it is almost the biggest piece of the shirt bench puzzle. There is a few ways I have seen over the years to try to help you arch, everything from placing various balls and boards under your back to crazy stretching exercises. My opinion here is that if you think it works then try it. I personally have never used anything except trying to arch higher and higher every single set and I have been told that my arch is one of the best save for a few girls who can just bend in half.
Now lets move to arching the upper back. Most people think that only the lower back arches but this is not so and this is very important if you want to get the most out of your shirt, this is accomplished by putting your upper trap on the bench and pushing your chest out as far as possible. To see what I am saying sit up straight in a chair and place your finger on the highest point on your trap you will see that this is not behind you but rather on top. This is what you are trying to get on the bench.
bignate73
New member
i find that i cant feel stable with my feet tucked so far back. i can easily see how it keeps your ass on the bench. i do better with my feet out slightly forward, though at times it is possible for my hips to come up, but i can drive more through my heels that way. i know, i know, im asking for my heel to slip and totally throw off my balance....i'll have to work on this other way for a while.
Both forms of leg drive work for me, depending on how I'm benching. If I'm arched, tucking my legs works, if I'm not in a high arch, I can put my feet far out in front of me (like liftbig said) and drive back that way too. One is kind of the "westside" way, and the other is a more "metal militia" way. The leg drive for each position works well for the rest of the position. So I guess I'm saying it depends on your set up. 
Mike_Rojas
New member
lol nonerz
I haven't got if figured out myself. My bench is too high off the ground and my back has very poor flexibility. At least my numbers are going up, though.
I have activated my legs before - for instance when I'm trying to make a new 5 repetition PR. That last rep is not moving but I really want it so I push harder, my back starts to arch more and I can feel the legs activated. I just can't get the leg drive to work when I'm trying a single.
I haven't got if figured out myself. My bench is too high off the ground and my back has very poor flexibility. At least my numbers are going up, though.
I have activated my legs before - for instance when I'm trying to make a new 5 repetition PR. That last rep is not moving but I really want it so I push harder, my back starts to arch more and I can feel the legs activated. I just can't get the leg drive to work when I'm trying a single.
Nonerz
New member
spatts said:Both forms of leg drive work for me, depending on how I'm benching. If I'm arched, tucking my legs works, if I'm not in a high arch, I can put my feet far out in front of me (like liftbig said) and drive back that way too. One is kind of the "westside" way, and the other is a more "metal militia" way. The leg drive for each position works well for the rest of the position. So I guess I'm saying it depends on your set up.
I have been working with an arched back as of late. I really like the style and really saw improvement when I finally got the "elbows tucked" part down. The problem I was having was my lats weren't staying activated and my shoulder blades were coming "unpinched." Much better now.
Now to get that damn leg drive down. Any particular drills, tips, tricks? I usually say "leg drive" as I am getting set. Helps me to keep it in mind.
pwr_machine
New member
Like Spatts said, it really depends on your setup. And Liftbig definately added a good point about timing. Bigguns15 has her bench setup here:
http://www.rebeccaphelps.com/benchsetup.wmv
With a big arch, she gets a fair amount of leg drive from this position.
When you find a comfortable position, fill us in on how it's working out for you.
http://www.rebeccaphelps.com/benchsetup.wmv
With a big arch, she gets a fair amount of leg drive from this position.
When you find a comfortable position, fill us in on how it's working out for you.
Screwball
New member
Leg drive for the flat bench is one of the mysteries of the universe... 
Seriously, the only time I benefit from leg drive is when I am moving maximal weight. I believe that the legs are recruited when the upper body needs help pushing the weight.
Ask yourself this question? Assuming a lifter has good solid technique (i.e. a competitive powerlifter in competition), when do you see lifters red-lighted for a butt raise?
Very rarely on an opener... Most likely on a final attempt when the weight is the heaviest because the lifter is using everything they have to push the weight. The lower body is recuited fully and the butt raise is more likely.
Technique and set-up are the keys to maximizing leg drive but I believe the lower body only comes into play when the weight reaches the upper limits of what the upper body is capable of handling. My .02
Seriously, the only time I benefit from leg drive is when I am moving maximal weight. I believe that the legs are recruited when the upper body needs help pushing the weight.
Ask yourself this question? Assuming a lifter has good solid technique (i.e. a competitive powerlifter in competition), when do you see lifters red-lighted for a butt raise?
Very rarely on an opener... Most likely on a final attempt when the weight is the heaviest because the lifter is using everything they have to push the weight. The lower body is recuited fully and the butt raise is more likely.
Technique and set-up are the keys to maximizing leg drive but I believe the lower body only comes into play when the weight reaches the upper limits of what the upper body is capable of handling. My .02
Mike_Rojas said:
My bench is to high, also. I put blocks under my feet until they reached what would be regulation height if they were the floor. For my cheap bench, about 8 inches worth of blocks.
Makes a big difference in getting leg drive. But then, my BP sucks anyway........
.02,
Joker
Mike_Rojas
New member
JOKER47 said:
Thanks Joker, I'll give that a try
