Leg Drive RSS

I want to challenge you to squat your bench press! Not in terms of weight lifted, but rather in technique.  Many might have heard to leg extension through the floor. That is a fantastic way to create leg drive.However I feel there is a way even more optimal, that allows you way more stability and much more drive from the hips.If you have trouble keeping your butt down, I encourage this as well!Try placing your feet out into a slightly wider position and turn the toes out slightly.One you're rooted here, make sure to drive the knees out to activate the...

Another tip here which will quickly improve your bench press and help keep your hips on the pad!There is a couple different styles of "lunging" at the weight that I see. One is driving your hips up as the bar is descending and then dropping them completelyThe other is throwing your body at the bar when you go to press it. Both will void you of tension and you will no longer be using your entire body effectively, or staying tight to the bar.Instead, make sure you're using your entire body to push back on the bench. Leg drive should...

This drill is going to be a game changer in your training! While it may initially look weird as you try this in the gym, you'll gain a newfound appreciation for leg drive and hip tension! As I've said in the past, with half the bench missing you should still be able to bench in the same exact fashion. The only points of contact we need to have are the traps and your two feet. The rest of the body including the hips are not bearing weight.Your entire body needs to create tightness in order to transfer that force from...

This video is a full tutorial on getting the most out of your leg drive! If you want to add more strength to your bench, have issues with your butt popping off the pad, or experience low back pain / shoulder pain, this is going to help you!First order of business is foot positioning. Now this is different for everyone. I prefer to teach feet flat because it's legal in all federations and I believe it offers additional benefitsI get my lifters to adopt a nice wide stable base, as well as a position they feel they can really get...

Foot position on the bench can be a highly individual thing. Everyone has a different structure and might feel better in a different spot. There are some important aspects to consider however regardless where you choose to place your feetNo matter where you end up, you need to drive the knees outward to get tension on the hips. A strong push through jello hips doesnt do anything. You'll also move around the bench like jello!You want to feel like you can get a strong push back. If you're trying to mimic a style but don't feel like you can push...