Fix Your Leg Drive with These Bench Press Drills!
💥 LEG DRIVE DRILL 💥
If you’re having some trouble with leg drive these 3 drills will cover all the bases. From leg drive direction, leg drive intensity and hips popping off the bench these drills will easily help you identify and fix your leg drive faults!
If you find that in any of these drills that you lack traction on the floor or off the pad there are some easy fixes to help. If you’re struggling with traction on the pad a pair of bands is an easy fix that you probably already have in your gym bag. If your struggling on the floor changing out your shoes you use or putting a yoga mat on the floor to get some traction can make a big difference in your leg drive. You can’t maximize your leg drive without also maximizing traction!
This drill is going to require a partner. You want to get into your bench setup and have a partner put the fists on the bench a little behind your traps. From here you want to try to push yourself off towards your partner. This is a great drill to make sure that not only are your legs active but that your pushing in the right direction. This is also a great way to determine leg drive intensity you don’t just want to touch the hands behind you but really force them off the pad.
For this drill you want to setup halfway off the pad with just your traps/upper back on the pad. This drill teaches you to not let your hips sink into the pad. Your hips have to touch the pad by rule but they don’t have to actually sit on the pad. Nothing here should change with your leg drive if someone gave you a barbell to bench with it should look the same as if you were properly setup on the pad.
Knees Out Drill
This is one of the easiest faults to see on the bench press. If a lifter is tight on the pad but I can come over and push their legs in I know they are not maximizing their leg drive. By cueing knees but you’re actively forcing the hips to be involved. Combine that by squeezing your glutes and you’re ready to get benching!
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