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Tip: The purpose of the leg press

"The leg press is useless!"

The coaches and coaches who make this claim remind me of this saying (attributed to Albert Einstein): "If you judge a fish by its ability to climb a tree, it will live its whole life and hold it stupid. "

In the" Leg press is useless "scenario, the trainer is likely to examine the leg press's ability to serve a specific purpose, such as improving squats. In other words, he really does not understand how it can be useful in the right context, for example for bodybuilding purposes.

First, we need to set up some guidelines for squeezing the right legs, and then we can talk about the usefulness (or uselessness) of that from there.

Proper leg presses are one thing. There is a right and a wrong way. It's not that easy to lower the weight and push it back up.

. 1
Set your active range of motion.

This is done by lowering the weight, but not so far down that your butt releases from the seat or your lumbar spine gets bent (rounded).

This is especially important when loading increases. Her discs do not agree with her ass coming off the bench and her back is rounded. They end up eating a ton of tension and torque. They were not made for it. So stop that.

. 2 Choose a reasonably challenging weight.

Do not exercise with your ego and do not charge the leg press at 30 kg, or allow other clowns to sit on the machine to attract more attention while you have two inches of travel clearance reps. Or if you do that, at least get it on video so we can watch it.

The interesting thing about the excessive load and the portion of the movement is that you actually have less internal stress. A complete range of motion with less weight increases the internal load of the muscle compared to a partial movement with more weight.

. 3 Do not completely lock your knees.

I know that the knees and joints are actually locked, but not with 1,000 pounds over it. The reason non-lockout is important is that the tension shifts from the quads to the joints and connective tissue when locked out. After all, this stress and weight distribution has to go somewhere.

With your knees completely locked, the quads are in a somewhat relaxed state, unlike knees with low flexion. You want a soft knee that is slightly bent up.

The intelligent push of the legs uses an active range of motion that is deep enough to provide superior internal stress, but not so deep that you risk injury when you trigger the lumbar spine. Then, of course, a soft knee on top of each repetition.

So how is the leg press useful?

If you claim that the leg press is great at squats, then you'll lose that argument. But here it may be helpful:

Starting deadlift power

The leg press helps to improve a deadlift that is weak off the ground. The key is to make sure you use the same footing position that you use for deadlifts. From there, you can mimic the launch of the deadlift and perform held-up leg presses instead of piston-like reps.

The Sumo Leg Press

This was a longtime favorite of mine to recharge the gluteal muscles and hamstrings.

] Just put your feet as high and wide as possible (naturally comfortable) on the platform. This is a great move for the buttock muscles and ham in the extended position, but if you add bands and stand a bit before locking out, you will understand how a massive booty pump really feels. Pour them up for high repetition rates like 25-30.

Quad Development

Keeping your feet very close to each other and low on the platform will cause a significant amount of knee flexion, putting most of the tension directly on them. The quads.

Progress Assessment

John Meadows has recently pointed out that the leg press is in a fixed plane so that its shape matches it very well. You can not cheat everything if you shrink the entire ROM. As long as you train with personal integrity in the field of movement, you will receive consistent feedback on your progress and can track your ongoing overload.

The 6 Hardest Leg Press Variations

The 2-Minute Leg Press Challenge

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