STARTIN' OUT
July 2010 - Vol. 33 No. 9
LEG PRESS
by Doug Daniels
An effective assistance exercise should target and strengthen the involved muscular structure of a specific powerlift and result in measurable improvement in that lift. Of course, as I have always stressed, assistance exercises are a means to an end, not the end itself. That is, we use assistance exercises to become stronger in the powerlifts.
One effective assistance exercise for the squat is the leg press.
Let’s look at the benefits offered to the powerlifter. First,
the leg press allows a lifter to work the lower body when their
lower back is sore or needs rest. The leg press is a perfect candidate
for light leg days when you may choose not to squat at all. This
can be a real plus for a lifter whose leg strength is subpar but
cannot squat more than once per week due to back pain or injury.
A perhaps overlooked factor to consider is that a lifter’s squat
form may not be conducive to developing maximum leg strength.
By using the leg press, a lifter can strengthen that area and
hopefully transfer that power over to the squat.
There are numerous types of leg presses available. One type is
the 45-degree leg press on a sled, another is the “universal”
style in which the lifter presses from a seated position and presses
the weight straight ahead. Another style is a press in which the
lifter lays flat on a movable sled and pushes away from the stationary
base. Old style leg presses require the lifter to lay flat on
the floor and push the weight straight up above. Which one you
choose depends, of course, on what is available. Some leg press
machines provide different degrees of comfort to each individual
lifter. Comfort is an important factor in deciding which one to
use if you have several choices. I personally prefer the 45-degree
sled type. There is no pressure on my lower back and its operation
is smooth and it has a high level of safety, while a seated leg
press wreaks havoc on my back.
If you are new to the leg press, progress slowly with weight increases.
The leg press allows a wide range of motion on the lower or bottom
part of the lift. Lowering the weight to the extreme low position
requires flexibility and acquired strength in that area and injury
can result from premature excess range of motion. I do not see
the need for a lifter to lower the weight to the extreme bottom
in the leg press anyway. Simulate the depth in the squat. Have
a partner tell you when you have reached that depth and use that
as your maximum and target depth level. This will enable increases
in strength to be measured. Too many lifters tend to decrease
the range of motion as the weight increases and mistake that as
a strength increase when actually, less work is performed and
less benefit gained. The lifter only cheats himself in that scenario.
At the bottom or low part of the squat, many lifters come up with
their knees bowed inward as they attempt to rise up. Not only
can this cause injury, but it is a very inefficient use of leg
power. This problem can go on forever unless a lifter is made
aware that he is doing this by an observant coach or training
partner. If this is your problem; the leg press offers hope. As
you leg press the weight to up completion, concentrate on keeping
your knees straight and parallel to each other throughout the
whole press. Because your knees are in clear view, you can see
if and when they bow in. It may be necessary to lower the weight
on the leg press until you can maintain this position. Increase
the weight slowly while maintaining this form. If you combine
this type of form with new attention and similar adjustments in
your squat, this problem will be history and personal records
are just around the corner.
The deadlift can also be improved by the leg press. The movement
of the leg press simulates your legs pushing away from the floor
as the bar goes up. Perform your leg presses with the same leg
width spacing as your deadlift pull for best results. This favors
conventional deadlifters more than the sumo user.
The leg press is generally regarded as an isolation exercise,
but unlike other isolation exercises, such as the stiff-legged
deadlift, lifters can use more weight in the leg press than they
can use in the targeted squat. This is due to the fact that the
lifter does not need to balance or control the weight during the
leg press. The weight is also in perfect alignment so that the
involved muscle groups can efficiently move it. But some muscle
groups are isolated in this exercise and some are excluded like
the lower back and arms and shoulders. For that reason, the leg
press is really a hybrid.
Safety should always be important, so before lifting make sure
any leg press you use is in good working order and the weights
are loaded properly. If you are going to attempt an extremely
heavy weight, have a few spotters stand by. If you miss a rep
in the leg press, it may be too heavy for just one spotter to
get it off you. A 500 pound squatter can easily leg press 800–1000
pounds. That is some significant iron! When warming up, start
your light reps with partial presses and increase the range of
motion of your presses as you progress.
Lastly, let’s look at how we can fit the leg press in our training
schedule. The key thing to remember is not to over train on assistance
work. For most lifters, I would recommend squatting once per week
and leg pressing on light days to the exclusion of squats. This
will help insure your lower back will remain fresh and not be
overly stressed by the demands of squatting and deadlifting. I
would suggest keeping reps in line with your current cycling scheme.
Although I would avoid going lower than reps of 5 for safety reasons.
Please do not think I am saying that leg presses are a substitute
for hard work in the squat. But they are a top pick for squat
assistance work. Adding the leg press to your training schedule
can allow you to strengthen your legs and hips and not over-stress
the lower back in the process. It can also provide an injured
lifter with a means to maintain lower body power while on the
mend. Variety is also another benefit. I hope I have given you
some food for thought on what can be an effective assistance exercise;
the leg press.