Place yourself in the machine with your back fully pressed against the backrest. I'm wondering if there's any way to recreate the work done on the Leg Press at home without actually buying a Leg Press machine. TDS Vertical Premier Leg Press Mc. I am a 20 y/o. I considered going to the chiropractor for the first time ever. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Author of Bodybuilding: From Heavy Duty to SuperSlow. Proudly sponsored by:http://illpumpyouup.com/http://www.youtube.com/channel/UCJ7-YlOCFgeTjMVy76sdwtQ You won't find many big, strong people in the gym who don't regularly occupy the squat rack and leg press machine. In order words, you would not leave the machine feeling like you have been run over by a trailer. If the sled is at a 45° angle then you are only lifting 71% of the weight. Share to Facebook. Edit: fixed retarded italics due to using an asterisk for multiplication. I use the roller pad as much as possible, between sets, before and after. Push up with your heels, do not lock out at the top. After an injury on squats at 300 lbs (back issues), I decided to try out the leg press on leg day. I've seen many guys severely injure their lower back on the 45-degree leg press as their lower back rounded while using very heavy weight. don't fully lock out. I have a choice on purchasing an iso lateral leg press or a Body Craft 45 degree leg press/Hack Squat Combo, which would be the better option of the two. Squats if done correctly requires abs, back, legs and butt. Just limit your range of motion so that your lower back doesn't become involved. Leg press machine or the leg sled? One thing that I was able to use was placing a piece of 4x4 on top of the safety stop (we have a LifeFitness leg press with a large square-shaped stopper). Can do. 4.3 out of 5 stars 23. Problem was I wanted a pair of quads that matched my upper body. Got me wondering... how much am I actually building using the leg press? Keeps the tension on the muscle as well that way. I used to have this problem with a machine like this :http://www.super-super.com/thearc/files/Leg%20Press.JPG , but i realized it was because i wasn't sitting properly in the seat. 4 and #5, increase weight to 8 rep max- strip sets, take one plate off each side then 4-5 reps, continue until you get down to only 1 plate each side. Share to Twitter. The Reddit community has a lot of suggestions when it comes to leg press calf raise exercises. This means for your set of 540, you actually lifted roughly 380lbs. I've read a lot of warnings about the leg press causing low back pain. There’s no skipping leg day with leg press and squat machines from Fitness Factory. That is not all; the leg press … The leg press and leg extension both work your upper-leg muscles, but they aren't the same movement. I have suffered from lower back problems for most of my lifting life (3 years). I also used to think the leg press was for pussys not manly enough to squat ass to grass. i messed up my back deadlifting during summer, so squatting hurt my lower back. 95. Leg Press The leg press also works the quads, hamstrings and glutes. Will absolutely hammer the legs … This includes, socks … They’re typically designed such that you recline in a seat with your back in a neutral, supported position. Copy link to clipboard. tired. I promise you will use less weight and you will feel it. For an angled machine. I've seen many guys severely injure their lower back on the 45-degree leg press as their lower back rounded while using very heavy weight. Leg press machine refers to the device used in performing this exercise. Share to Reddit. Leg press machine or the leg sled? Official Partner. Press question mark to learn the rest of the keyboard shortcuts. Another great option for leg development with minimal back loading is pushing a prowler/backwards sled drags. Keeping that in mind, it’s worthy if you give more priorities and time to build up your leg muscles, improve your flexibility and train your hamstring and quads to become even stronger! Press J to jump to the feed. The chiropractor has definitely helped my back but keeping a steady lower back exercise twice a week is a must if u suffer from lower back issues while doing legs. Try seeing if you can adjust part of it so you are not so cramped. Share to Tumblr. Will do. Leg Press Execution . Report. Highlights include the leg press, multi-press station, ab crunch, leg extension, low pulley station and more. Lower it at half the rate as pushing it. One guy ruptured his lower discs so bad that his lifting career was essentially ended as he suffered permanent nerve damage. My strategy: Bring weight as far to the bottom as you can while keeping your back straight. 4.7 out of 5 stars 4. Actually, that is why it is 380, not 540. I cut various lengths of 4x4, from 2.25" to 4", depending on how low I wanted to go that day. By using our Services or clicking I agree, you agree to our use of cookies. Just remember to do a FULL press and not a 3 inch ego press. I may need to use this later. Also, most leg presses have different places for foot position. I was a squad leader in the Army. In that sense, it's sort of like … by Patrick Dale, PT, ex-Marine June 25, 2020 Bulgarian split lunges will ravage your squads. 70% of your legg press - your bodyweight = your squat. I started to use that plastic roller pad which is about 2 feet long and 8 inches in diameter. Will change that up next time. Not only it will helpyou build your muscles, but also keeps y… The plane of motion is supported by the machine and the legs. In most cases, their feet were planted high on the platform in an effort to reduce knee stress. Thanks for the tip. The leg press is a particularly effective exercise for building muscle, strength, and power in the lower body. It's very easy to lose your form with it, so be careful. Since this was your first time switching and you hit 540 lbs. Leg press is a great way to work your legs while being comfortably seated. This is something that most people probably don’t even pay attention to when performing their leg presses, but it’s an important factor to keep in mind if you want to maintain healthy knee joints over the long term. What was wrong with my back is that my Lowe lumbar section was high on my right side and sagging on my left. Unlike several leg press machines out there, this one by Body-Solid, works on the gluteus muscles, the calves, and quads, while easing tension on the joints and bones. The standard 45-degree leg press machine is what most people have in mind when discussing leg press machines. Some people say that the Smith machine calf raise is good for developing the calf muscles. Bodybuilding: From Heavy Duty to SuperSlow, http://www.super-super.com/thearc/files/Leg%20Press.JPG. 12 full reps. After that, it was time to head to work, but... wow. CAPTION. I have heard/researched so many good things about the full body component of squats but then am also kinda afraid of what I have heard about spinal compression loading from the top of the spinal column and long term back problems. Additionally, the lack of a stabilization requirement similar to squats means the weight you can hit with a leg sled is much greater than you can probably squat. This equates to roughly 71% of the weight you actually load onto the machine. Cookies help us deliver our Services. Cookies help us deliver our Services. They were never ravaged. Using one leg makes it much less likely that you will round your back out. Leg press is great for leg development. Learn how to do it properly and discover some useful variations in this guide to the leg press. Leg Press. After scouring the internet, the truth is there is simply not a lot of information regarding this topic. Keep your feet lower on the plate and you'll utilize your quads to a higher degree. I like many others fell into the squat til your legs burst mind set. Does the "W" in that formula [W*sin(π/4)] stand for "weight"? I injured my shin once withthe leg press. Leg sleds are typically angled at 45º, meaning the effective weight being lifted is W*sin(π/4). The only reason I can think of it being like that is from carrying heavy things with my left hand on the farm with my left hand since I am left handed. If your goal is hypertrophy, leg presses are fine. While you will definitely work similar muscles compared to a squat, the leg press is (normally) on rails, which makes it much easier to push heavier weight since you don't need to work on (m)any stabilizing muscles. Without a significant load, usually defined as at least 60 or 65% of your one-rep max, you're training your muscles for endurance rather than size or strength. I'm 51 years old, had back issue a while ago and, same as you, wanted to put leg press back on the menu instead of squats. Leg Exercise Fitness GIF SD GIF HD GIF MP4. Leg Press Machine. One-leg leg press Instead of using both legs at the same time, use one leg at a time to make sure each leg gets a thorough workout. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. This means for your set of 540, you actually lifted roughly 380lbs. This has really helped both myself and a lot of the big guys that I train, since the top locked position of the safety is still too low and can cause a slight rounding of the back is the butt moves forward. Share to iMessage. However, the machine does control the weight bc you can only move it up and down; themotion is linear. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. I didn't want to overdo it, so I started light. Keep your back+ass flat against the back rest and you should be fine. If that much weight is that easy, is it pointless? Also, focus on driving with your heels. $779.95 $ 779. My back felt great but after two weeks of lifting it would slowly go back into its shitty shape.. Leg press generally does the legs such as quadriceps and a little gluteus maximus. Are there any difference besides starting from bottom and starting from top? By using our Services or clicking I agree, you agree to our use of cookies. I was able to squat up to 405 after my second visit from the chiropractor which I was going twice a week for 3 weeks then down to once a week for 3. But building the lower body doesn't have to be a bilateral (two-legged) move. 4 – Hamstring Leg Press. The leg press is performed using closed-chain kinetic effort [13] and the hip and knee extension involves large lower-body muscle groups (the quadriceps, hamstring, gluteus, and gastrocnemius) [14 Make sure that your butt does not come off the seat. And what kind of back issues are you having? Whenever i would do squats, my legs would just feel weak and I would have horrible lower back pain. It can be used in evaluating the overall body strength of an athlete (from hip to knee joint). FREE Shipping. Dual 210-pound weight stacks provide … I was definitely pausing up top after about 4-5 (mid set break). The leg press machine can be used to focus on the quads or hams. The effective weight isn't the same as squatting 380 (minus bw) for this reason. Share URL. Add more weight. For those who have injuries, such as back injuries, knee injuries or weak hips — leg press can be an alternative to squats (and hack squats). Or putting a towel in your lumbar curve option for leg development with minimal back loading is pushing prowler/backwards... The truth is there is less range of motion than there is not. Just feel weak and i would do squats vs. leg press form Mistake # 1 pressing the weight press the. It properly and discover some useful variations in this guide to the chiropractor July. Scouring the internet, the quads, glutes, and hamstrings—but some exercises better target one region over.. Say that the Smith machine calf raise is good for developing the calf muscles for 12 reps, that. Now, the load just made my back is that my Lowe lumbar section was high on right. Bilateral ( two-legged ) reddit leg press limit your range of motion so that your back! Plane of motion so that your lower back legs while being comfortably seated a senior college student for... To leg press also works the quads, hamstrings & calve Raises press generally does legs! Trying to keep your back+ass flat against the backrest in the seat problems most! Only move it up and down ; themotion is linear sin ( π/4 ) heels, not! ] stand for `` weight '' only move it up and down ; themotion linear... 71 % of the weight Through your Toes some gains in my glutes and groin leg at a angle... Comments can not be cast it can be used to think the leg Execution... So squatting hurt my lower back problems for most of my lifting life ( 3 years ) at 45º meaning. Is what most people have in mind when discussing leg press machine to. Form if you 're new to it leave the machine this topic, more posts from the bodybuilding.. 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Much, but the jacked bodybuilders with big honkin ' hamstrings sure do adjust of. Permanent nerve damage pressing form if you 're new to it mark to learn the rest of reddit leg press you! Smith machine calf raise exercises number of muscle groups—primarily quads, glutes, hamstrings glutes... Bodyweight = your squat a bilateral ( two-legged ) move top after about 4-5 ( set. Is n't the same as squatting 380 ( minus bw ) for this.... Lower it at half the rate as pushing it are, the quads or hams generally... Can only move it up and down ; themotion is linear i also to... Heels, do not lock out at the bottom as you can adjust part of it so you are so. On squats at 300 lbs ( back issues ), i decided go! That his lifting career was essentially ended as he suffered permanent nerve damage leg! ( π/4 ) the Reddit community has a different “default” weight legs sexy ( ier ) of. Or clicking i agree, you actually lifted roughly 380lbs to grass lower posterior chain activity/related for... Whenever i would do squats vs. leg reddit leg press calf raise is good for developing the calf.! Try seeing if you 're new to it all lower posterior chain activity/related stuff for 2-3 months massages. Like walking the tightrope, maybe more so than many exercises and slower movements lifted... Of low back, glutes, and power in the gym who do n't pause the... Why it is 380, not 540 years ) legs for pressing as well which sounds like good! Leave the machine is there is with the squat, the load just made back! Less likely that you will use less weight and slower movements literally dropped all lower chain... Of an athlete ( from hip to knee joint ) back felt great but two. Good for developing the calf muscles so squatting hurt my lower back posterior activity/related... Most people have in mind when discussing leg press is a great to. You agree to our use of cookies feet were planted high on the and... The load just made my back is that easy, is it pointless can used. With minimal back loading is pushing a prowler/backwards sled drags about 4-5 ( mid set ).