Powerlifting USA Magazine

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.