I'm Done With Leg Presses (well, for now anyway)

[ElderJefferson]

Monday is my leg day, and that means I spend most of my time under a loaded bar in the squat rack -

except when it's taken, which seems to be the norm lately. Usually I'll show a little patience and wait for about 5 - 10 minutes for the dude to finish his curls/shrugs/upright rows/bench press (yep), but sometimes my patience won't last that long. Such was the case Monday.

Anyway, after loading the press up pretty good, I felt it in my lower back for at least 2 days. Soreness and pain, which is odd since I don't recall this much soreness the last time I leg pressed.

Bottom line: too much pain for so little reward. I'm through. Not sure what I'll do the next time my rack is taken (yes, it's my rack), but I'll think of something.

Maybe throw my wife onto my shoulders and do some old school squats or something.

[ThickAsABrick]

Or you could just adjust your ROM on the leg press.

But whatever.

[ElderJefferson]

Originally Posted by ThickAsABrick

Or you could just adjust your ROM on the leg press.

But whatever.

I'm content with parting ways with the press for now.

I'm sure my tune will change once everyone begins to stare at me like an alien for hoisting my wife on my shoulders, of course.

[Turco]

Have someone watch you do it. I bet you're rolling your lower back and butt up off the pad as bring the weight down, if that makes sense. I see a lot of people doing that and it looks painful. Most leg presses let you adjust the seat position. Adjust it so your back stays on the pad.

Also, like thick said, your ROM may be the issue.

[Zane_Fan]

ask the people how many sets they have left. then they know someone else wants to use it. also, warm up with some light extensions or lunges while you wait. or do hack squats.

[ElderJefferson]

Originally Posted by Turco

Have someone watch you do it. I bet you're rolling your lower back and butt up off the pad as bring the weight down, if that makes sense. I see a lot of people doing that and it looks painful. Most leg presses let you adjust the seat position. Adjust it so your back stays on the pad.

Also, like thick said, your ROM may be the issue.

I'm fairly certain that my back and butt remain in contact with the pad. I always take my time and ensure that my back is comfortably situated before leg presses (due to the sheer amount of weight bearing down on me).

I'm not sure what ROM has to do with anything on the leg press, but adjusting the level on the back support may aid me. Problem is, whenever I increase it (straightening my back out a little more), it has the tendency to "push" me up on the seat. That creates other problems in itself.

[Konzales]

I feel the same way. I hate the press. My beck never gets sore but I always feel some pain my knees and just an all around uncomfortable feeling while in there. I try to stop right before my knees hit a 90 degree angle and that helps a little.

[MrCarrot]

I don't think your lower back should be sore on the leg press, because it shouldn't really be doing any of the work.

[ElderJefferson]

Originally Posted by MrCarrot

I don't think your lower back should be sore on the leg press, because it shouldn't really be doing any of the work.

I'm thinking it has more to do with the pressure being applied to that area from the half ton weight.

Maybe I should bring a pillow next time?

[jkb0909]

ROM has a lot to do with leg press. If your going full ROM, knees almost to chest, then you'r not going to be able to do as much weight as the people who have a 6 inch ROM. They may be able to load it up with weight, but their workout isn't nearly as beneficial as it would be if they would just lower the weight to something that they can actually do a full rep at.

[tropo]

Originally Posted by MrCarrot

I don't think your lower back should be sore on the leg press, because it shouldn't really be doing any of the work.

The lower back supports all the weight when you leg press. That's a lot of work, but the not the right kind in my book. I hate the leg press.

Surely the people doing curls, bench press and upright rows could be politely asked to move out of the squat rack.

[ElderJefferson]

Originally Posted by jkb0909

ROM has a lot to do with leg press. If your going full ROM, knees almost to chest, then you'r not going to be able to do as much weight as the people who have a 6 inch ROM. They may be able to load it up with weight, but their workout isn't nearly as beneficial as it would be if they would just lower the weight to something that they can actually do a full rep at.

So really it's weight rather than ROM? That would make sense, as I don't see how 1K lbs of pressure on the back would change whether you're moving the weight 6" or 2'.

My knees come nowhere near my chest, so I'm probably moving the weight 1 foot or so.

[jkb0909]

I'd lower the weight and go for slower reps with full ROM. That way there's not as much pressure on your back, and you'll be getting a more complete leg workout. Slowly bring your knees to, or almost to your chest, then push the weight up with your heels and not your toes. You do that and I guarantee you'll be felling it in your legs (thighs/hams) tomorrow rather than your back.

[R_Bid]

Originally Posted by ThickAsABrick

Or you could just adjust your ROM on the leg press.

But whatever.

this.

as turco touched on, people sometimes get so hung up on ROM that they do leg presses too deep and wind up losing contact between their glutes and the seat, etc, which puts a lot of stress on the lower back.

one other very big thing to look at is the angle of the seat back. lots of leg presses have adjustable backs, so you can play with it a little and set it up in a position that lets you do the move with a lot of comfort and support.


leg presses get a bad rap.

[ElderJefferson]

Originally Posted by R_Bid

leg presses get a bad rap.

For good reason



Maybe next time I'll give it another shot (adjusting the angle of the seat). As I said, I'm not going deep. In fact, I remember watching the YouTube clip of Ronnie pushing some inhuman amount on the leg press, and he was using the same ROM as I am.

[R_Bid]

the bad rap leg presses get saddled with is because people insist on doing them in a way that puts stress on the lower back. ie, they frequently go too deep on them because they get locked in the mentality that deeper always = better.

pro bodybuilders--coleman included--often do a lot of things right, but that doesn't mean they do *everything* right. look at the number or pros who have had serious injuries training... seewhati'msayin'?

try this on the leg press some time... do them with a ROM that keeps your butt and back pinned to the seat pad--maybe bending the legs just 90 degrees, instead of trying to touch your chest, etc. ramp up the weight as high as you can and still make it to 8 reps. when you've hit your top weight, strip down to about 80% of that and go for 20 reps on the burnout set.

i'm pretty confident you'll crawl away feeling like you've challenged your quads to grow.

[Paumen]

You didn't think you would go pain free as a bber forever did you??

[buffgrk]

Originally Posted by Paumen

You didn't think you would go pain free as a bber forever did you??

x2 !

[Philroe]

Originally Posted by R_Bid

the bad rap leg presses get saddled with is because people insist on doing them in a way that puts stress on the lower back. ie, they frequently go too deep on them because they get locked in the mentality that deeper always = better.

pro bodybuilders--coleman included--often do a lot of things right, but that doesn't mean they do *everything* right. look at the number or pros who have had serious injuries training... seewhati'msayin'?

try this on the leg press some time... do them with a ROM that keeps your butt and back pinned to the seat pad--maybe bending the legs just 90 degrees, instead of trying to touch your chest, etc. ramp up the weight as high as you can and still make it to 8 reps. when you've hit your top weight, strip down to about 80% of that and go for 20 reps on the burnout set.

i'm pretty confident you'll crawl away feeling like you've challenged your quads to grow.

Very good post, listen to this guy.

[burningNun]

Leg presses make my knees sore. Any way to avoid this?

[spot_skater]

Originally Posted by burningNun

Leg presses make my knees sore. Any way to avoid this?

Keep your toe/foot angle in line with your knees.

All of you that are pushing the sled and complaining, are you making sure to push through your heels? Don't go to full lockout, if you can help it, too. That puts all the weight on your knees...

I've never had any pain doing leg press. Just sayin'.

[burningNun]

I do all that stuff. Oh well the knee pain is only temporary and I don't leg press much so I'll deal with it.

[tropo]

Originally Posted by burningNun

Leg presses make my knees sore. Any way to avoid this?

I have the same problem, but I'm old and suffer from old trauma injuries to one knee...however I can deep squat without the knee pain.

I think the reason is that on a leg press the knees are in a fixed position in relation to the feet and pelvis whereas on a squat they can move freely and find the best, most stable natural position.

[rekoil]

Originally Posted by R_Bid

this.

as turco touched on, people sometimes get so hung up on ROM that they do leg presses too deep and wind up losing contact between their glutes and the seat, etc, which puts a lot of stress on the lower back.

This is a problem i noticed with myself recently. I was thinking to try leg presses with one leg at a time with the non working leg suspended straight and parallel above the floor as much as is possible. I was thinking that would help me keep concentration on my lower back. Good idea? Bad idea?

[Joe Go]

Originally Posted by Turco

Have someone watch you do it. I bet you're rolling your lower back and butt up off the pad as bring the weight down, if that makes sense. I see a lot of people doing that and it looks painful. Most leg presses let you adjust the seat position. Adjust it so your back stays on the pad.

Also, like thick said, your ROM may be the issue.

I agree.

On the leg press at our gym there is a wire you pull under the seat pad. Try a different angle. The weight should push your butt into the back rest when you find a good angle. You can also try different feet positions on the press i.e. higher foot position, lower foot position, heels touching etc.

[EnigmaPower]

Originally Posted by R_Bid

they do leg presses too deep and wind up losing contact between their glutes and the seat, etc, which puts a lot of stress on the lower back.

Easiest way to fix this is do leg presses one leg at a time with the free foot flat against the floor. Back stays in place and you can hit your chest with your knees.

[EnigmaPower]

Originally Posted by rekoil

This is a problem i noticed with myself recently. I was thinking to try leg presses with one leg at a time with the non working leg suspended straight and parallel above the floor as much as is possible. I was thinking that would help me keep concentration on my lower back. Good idea? Bad idea?

Good idea wrong mechanics. Keep the free leg's foot flat on the floor.

[rekoil]

Originally Posted by EnigmaPower

Good idea wrong mechanics. Keep the free leg's foot flat on the floor.

Great. Thank you.

[burningNun]

Originally Posted by tropo

I have the same problem, but I'm old and suffer from old trauma injuries to one knee...however I can deep squat without the knee pain.

I think the reason is that on a leg press the knees are in a fixed position in relation to the feet and pelvis whereas on a squat they can move freely and find the best, most stable natural position.

Thinking about it it's probably just because my knees aren't used to doing much volume with my squat 3RM.

[effec]

i dont understand why people complain about things when they are probably doing it wrong.