leg press - mechanics..

[startinfromscratch]

Hi all,

ive been avoiding leg press (and squats) for a good few months, because both these exes aggrevate my lower spine. i used to put it down to weak core letting me down, but its apparent that my lower back isnt the problem - deadlifts dont aggrevate it at all. its further down. my legs are twigs so we are not talking alot of weight - around b.w for squats.

i find with the leg press the only way i can avoid a sore lower spine is by literally holding myself down into the seat while i lower the sled - if i dont, my arse lifts up off the seat and bends in when my knees are at their lowest point. reducing ROM could help alleviate this, but i dont want to. i try to keep my knees, straight, should i allow them to drift out??

thoughts/suggestions?? anyone find same issue/s??

[weener lad]

A weak core and poor technique is most likely the problem. Having a strong core will lessen the chance of you releasing your core and putting to much force through your lower back. I will have a look around for some diagrams but hopefully somebody will throw one up for your reference before I get back.

[Sakura]

This may sound strange but how big is your belly? When I was a total tub of lard (with a huge gut) I found I couldn't keep my lower back straight when doing deep squats or leg presses coz my belly got in the way and my spine curved around it. Gross!

[startinfromscratch]

This may sound strange but how big is your belly? When I was a total tub of lard (with a huge gut) I found I couldn't keep my lower back straight when doing deep squats or leg presses coz my belly got in the way and my spine curved around it. Gross!

ive got a gut, but its not big enough to get in the way..yet :grin:

[Optimass]

Don't go so low mate .... if your arse is coming off the bench you are moving beyond the means of your flexibility and its preventing you from relaxings your lower back at the bottom of the movement. (Basically you're pullling your lower back muscles as a support, and their working against your glutes which are engaged in pressing - separation)

I have had similar issues being quite tall - it took a while to find my centre of gravity being a lot taller. I essentially mastered it just below 90deg then slowly over time dropped it by an inch until my technique was as perfect as can be. Would pay to seek out a PT/ that has been squating for years - powerlifters would be ideal as the focus of their training is on perfect lifts. A couple of sessions would be money well spent

I also find by droping the bench to the lowest setting it puts a lot less pressure on my lower back - and its easier to lock it down. If your back doesn't leave the bench you wont feel pain.

[musclenz]

You might be going too low in your ROM, causing your hips to move and your butt to rise slightly off the seat. This can cause compression in your lower lumbars and sacroiliac area, and can lead to injury & soreness. Only lower the weight to the point where your legs are flexed to approx. 90 degrees or slightly more and stop lowering it before your hips shift and your butt moves off the pad.

Although I agree with Optimass ^^ I find that lowering the seat to the lowest level puts your back & foot angle into a rather uncomfortable bio-mechanical position, so I would select around half way & then maybe lower it down as you become more proficient.

[Android]

ditto with Optimas and MuscleNZ.

For me I have tight Hammies so a seat back approach is what I go for, moving the seat up makes the ROM smaller for me as I am (exaggerated) folding myself up more by lifting the back pad up.

If you want to go low spread the feet as wide as you can on the plate and feet placed higher. Placing feet low on the plate may limit your ROM... but honestly this advice about foot placement is a personal thing as your limbs will be longer or shorter than mine. Going low is important but there is a safe limit.

Perhaps spend a couple of Leg sessions doing 100 rep sets with such a light weight that your back isn't aggravated and you can perfect the technique that is best suited for you. 100 rep sets with light weight will blow up your legs don't worry about that :-)

[startinfromscratch]

Cheers boys!

i have never endeavoured to change the seat angle on the press, guess il give that a go, and def. will practice finding the correct 'low point'. i guess im a little paranoid about limiting ROM because its ' cheating' but in this case it seems like the way to go.

will have a real good play around with it next leg day, and see what comes of it. :clap: :clap:

[rodger]

i had the same symptoms your describing, lower back would hurt after any squating, leg press, dead lift, hack. For me it was caused by tight hammies. If you cannot touch your toes it may well be the same problem, if they are to tight your pelvis pulls down and all the weight goes onto lower back. Hence the pain. I jst have to stretch constantly.

[vincent vega]

Sounds like you are going too low to me allowing your lower spine to curve.

I bet you are fairly tall too. (most leg press machines are designed for 5'9" people)

Also your feet may not be high enough on the foot plate. Foot plate may not be high enough for you.

As they are generally a combination machine (hack squats and leg press) they are not perfect for one exersise but satisfactory for two.

Personally i dont bother with the leg press as ours is maxed out at 300kgs and i need more. Squats are much more beneficial when performed correctly.

Hope that helps

[Foundation]

So like I was at the gym today and this guy advises me that my leg press technique is wrong according to what has been passed on to him, now cos I'm new to this I take this on board and give it a go but I'd like a second opinion from one of you guys and or gals please.

Could someone please tell me what the correct technique is, from foot placement, to how your back should be and if it matters if your head is rested on the pad or not.

Cheers

[Foundation]

Okay, found this....

http://www.goldsgym.com/healthy/newslet ... nique.html

Will follow this advice unless someone can justify otherwise.

[rose]

Okay, found this....

Sorry if I'm repeating the known or obvious...

Seat back angle can be used to change muscle focus, hip ROM and stress on lower back.

Sharper angles place more emphasis on the front thigh muscles.

If the sitting angle is too large it can place too much stress on your lower back.

Foot placement on the plate changes muscle focus, e.g.

Feet high - hams/glutes

Feet high and wide - adductors/hams

Feet low - quads

Feet wide - vastus medialis (inner thigh)/adductors

Feet close - vastus lateralis (outer thigh)/abductors

Slight foot angle variations can also be used change muscle focus.

The angle of the leg press also determines the actual weight being pulled down by gravity, e.g.

At 35 degrees the resistance is 57% of the weight on the press.

At 45 degrees the resistance is 70.7%

At 90 degress the resistance is 100%

Um, last thoughts are:

Head on pad

Knees pointed same direction as feet

Push with heels

Heels shouldn't leave plate

Hips should stay on pad

90 degree - http://www.sports-db.com/strength/gym/legs/angledlegpresssl/index.html

45 degree - http://www.sports-db.com/strength/gym/legs/legpress45/index.html

Re foot position and angles, I have something at home that I got from a book. Will try to remember to check it for other specifics.

[Foundation]

Hey thats awesome Rose, didn't know that all those different variations would work soo many different area's (hence me being a newb).

Will roll with this for sure, at the moment only interested in the quads getting some size and use leg press after a high rep session on squats or sometimes just use leg press and hack squat when taking a break from squats.

Thanks

[ohjoshua]

good post Rose...

Had a bit of a chuckle when lugi said he was focusing on his hammies while putting his feet lower on the plate the other day.

[Luigi]

good post Rose...

Had a bit of a chuckle when lugi said he was focusing on his hammies while putting his feet lower on the plate the other day.

i think your trying to wind me up ??

leg press

5 sets really targeting hamstrings , didnt record weight.... probably finished around 380kgs

How did you position your feet etc to acheive this?

feet as low down on the board as possible and feet/ knees close together.... :doh:

the answer was sarcasm as i thought it was a stupid question with obvious answer.

[rose]

didn't know that all those different variations would work soo many different area's

Here you go. Sorry I can't credit where these come from as the photocopies don't have the book title on the pages (sorry publishing world! :shock: ) Just know that these came from a book. Yep, a book.

Some of them repeat the same info so, urm, yeah. Repetition makes it sink in, heh.

[Hybrid]

Awesome charts Rose. :clap:

Makes it easier for those of us beings that need visuals for assistance.

[rose]

I like how barbell squat guy has no torso :shock:

[ramy]

tense your entire core and lower back as you lower the weight the same principals of stability apply as in a squat

you should check the seats angle, i had a similar problem as you but without the discomfort. I slightly moved up the seat, made it square. youll find the ROM changes that is if you go all the way down...but when your square you find the quads engage better besides the body tends to have post power when its square this means how you are seated and how you are pushing benching squating(parallel) leg press also another thing.. for leg extension as well people never adjust the seat propperly sometimes further back. i try go as far up without stressing the knees this also targets the quads better.

its important to watch your setup on things like smiths, leg press, seated/standing calves. you shouldnt refer to them as machines theyre marely platforms..

im not sure of your age or your physical status but if it doenst feel healthy your doing something wrong...and if your not able to do it becuase your physically disadvantaged then you shouldnt be doing it its not worth it. id speak to a physician or drop the weight and try different setups until you get it right with squats its a totally more complex exercise but i noticed when i dropped the weight and perfected my form i got the weight back and alot more...it was good by the book lol looked good pushed it right but it didnt feel right...and i listened to my body and it was worth it and ive been doing that ever since i started constantly evaluating myself to avoid injuries...