Lazy Legs During the Bench Press?

Рет қаралды 27,058

11 ай бұрын

Are you allowing your legs to be lazy during your bench? SSC Byron Johnston goes through common errors with using leg drive during the bench press and how to correct them.
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Пікірлер: 24

@eyesonsamuel8361 10 ай бұрын

This is really insightful. Good job. Team Starting strength. You are great.

@strengthrevolution3041 10 ай бұрын

You're welcome! Thanks for the feedback. Byron

@strwman5 11 ай бұрын

Oh this is going to help!

@codeisme 11 ай бұрын

Actually hit my first 100kg (2plate) bench today, but that's just a small flex off my chest now. What I was going to say is, when I do longer periods of braced and leg driven benching, I've actually started to get cramps in my outer thighs, resulting in me having to rack the bar and give it a shake to get it out. The only thing I can imagine being the cause here is having my feet too far in to the bench, and my knees flayed too far out past my feet, opening my hips up wider than necessary. But this feels ergonomically better compared to a narrower stance with a 90° bend in the knee and a parallel thigh and calf. Has anyone at SS had this issue before?

@strengthrevolution3041 10 ай бұрын

Congrats on the 100kg Bench. Leg cramp - I rarely see this. You may be able to get adequate leg drive with your foot position out but apply a little less pressure with the legs. But enough pressure to support the arch of the back. You might just be overly driving the legs. Byron

@pierrepreston7827 7 ай бұрын

Weak gluteus medius usually is the culprit and why you'd get a cramp using leg drive properly on bench, I used to have it myself when first learning and have coached many people through it when teaching them how to drive with the legs. If you keep at it the muscle will strengthen and eventually should stop cramping. You can also do a small warm up with hip hitches to help. Usually I consider a good sign that you are learning to squeeze and engage the pelvis properly throughout your benching

@codeisme 7 ай бұрын

@@pierrepreston7827 any kind of isolation excersie you could reccomended to work the muscle causing issues?

@pierrepreston7827 7 ай бұрын

yeah sure, google any of the following: - hip hitches - kickbacks (donkey kicks) but specifically setting yourself up with internal rotation (foot twisted inwards) - side kicks with or without a resistance band (again preferably setting up with internal rotation before starting) It's a hip stabilising muscle originally, its primary function is abduction of the hip and also internal rotation. But it's a crucial one for helping with leg drive. Hope this all helps @@codeisme

@jeffreybabino8161 11 ай бұрын

Hi Bryan great job on the video I have seen some people do some of these things especially bouncing the bar off the chest thanks

@strengthrevolution3041 10 ай бұрын

Thank you, glad the video helped. Byron

@bragiodinsen4604 9 ай бұрын

ive got the exact same shoes. good fortune to you shoebrother.

@chandlerwilliamson7442 11 ай бұрын

Well clearly everything that this man says is absolutely and indisputably correct.

@thejdshipley 10 ай бұрын

Fanboy

@Donks-R-us 7 ай бұрын

If I'm sliding back on the bench, how do I know if I'm too aggressive or I don't have enough traction?

@westernrev9628 10 ай бұрын

You demonstrate at 0:56 that vertical shins are “bad” form. Yet at 2:45 you say vertical shins are “good” form. I’am confused.

@johndoiron9615 11 ай бұрын

This assumes that I can get to an arch position even with good bracing and leg drive.

@edeasley144 10 ай бұрын

If you put your feet solidly on the ground, both pad and ball, to support you similarly to how you would approach a squat, the arch and leg drive will come naturally when you get towards the end of your rep range of a set. Your body will naturally want to engage your legs and core to help once the lift gets harder.

@johndoiron9615 10 ай бұрын

That's assuming I have the mobility necessary for much of an arch. My feet are always flat when I bench press, and I do get decent leg drive.

@Abc-li1ij 10 ай бұрын

@@johndoiron9615that’s assuming you even lift weights