❌Leg Press Mistake?❌
🙌I always preach a full range of motion when performing any exercise, but at times trying to push the range too much can lead to injury and puts yourself at risk
😖When performing the leg press I used to think it was all about going as low as possible even if that meant getting uncomfortable. By uncomfortable I mean raising your butt way off the pad to get a deeper stretch (❌as shown in the photo). Eventually after doing this workout after workout I hurt my lower back pretty bad
✅In reality, take the leg press as low as you can before your but starts to elevate off the pad. You will get the proper depth for sure and remain injury free, which is more important
💯Train smarter not harder. What I mean by that is over doing an exercise for a month to maybe get “more out of it” is not worth it in the long run when you then have to spend 2 months rehabbing an injury caused by simply acting carelessly
📝If an exercise feels uncomfortable or gives any sort of pain it could mean you are performing it incorrectly or just do not have the proper mobility. Another example of this would be forcing FULL depth squats (ATG) and experiencing some pain from the reps. Work with your current mobility and with ranges of motion and exercises that feel comfortable
👇How do you feel about the leg press? I know many people find it to be inferior to squatting and therefore a waste of time, but I think when done properly and with intensity it can be an essential piece of your routine
FOLLOW THE GAINS FORMULA
A huge focus lately on body weight exercises as none other than wanting to excel in this area rather than weight training for now ➖
Goals are no longer for muscle growth. Goals to fly away on a windy day with these wings that are under development.
BOOM 💥 NOW TIPS⤵️
Tips regarding this movement:
1. Intent- squeeze at the top pulling through the elbows and theoretically pulling your chest through the bar whilst pressing your elbows to the floor on the concentric part of the movement.
2. Suck the bellah 🤢- engage core nullify any swinging of the body. Strong core will keep that body stable and ensure the movement is clean and straight up ⬆️and down ⬇️
3. Slow- exclusively regarding the eccentric part of the movement controlling through your scapula and loosening at the bottom stretching , pausing and engaging EQUALLY, as you pull , striving for perfect form. ✖️if you feel the movement on your shoulders you're performing incorrectly ✖️if the primary engagement is through your biceps, again the execution is not 💯.(if you feel the arms fatigue with no back feelzz that is)
--adaptive exercise is banded -- beginner recommendation lat pull down machine 💪💪progression--weighted