Such a simple & effective piece of equipment and yet many people use it incorrectly One of the main complaints I hear is that this causes lower back strain Maintaining correct form can prevent back issues from occurring in the first place Many sources claim that your back should stay snug to the seat and that you should lower the weight as much as possible. However following this incorrect advice can lead to back strain or injury So follow my top tips on how to perform this exercise correctly : Leg press : -Knees in line with ankles in bottom if position -A lot of people tend to lift their butts off the seat, this can cause strain on the lower back. -DONT go as low as possible As the critical point is reached there should still be a lot of space between belly & thighs . Functional rom is 120 degrees at best when knee is also in flexion , when you pass that point your other joints will compensate . Some people think they should go as low as possible which causes them to role their hips as they go down. As a result the load is supported by the back not the hips. Which could lead to hernias and pinched nerves.This is why it is so important to tilt your hips so they become your main support. -Do not lock out your knees -Push with heels -Your hips & not your back should be your main support . Lower back shouldnt touch bench- anteversion (forward tilt of hips) Stance & placement Higher foot placement = glutes & hams , wider foot stance Lower foot placement = quads , narrow foot stance Middle of plate targets glutes, hams & quads
Posted on: Fri, 19 Dec 2014 17:46:22 +0000
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