Hey, here is my latest 5/3/1 video and as you can see I'm having some problems keeping my bum on the bench when I use leg drive - any tips to help keep it on there? Thanks in advance!
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Results 1 to 19 of 19
Thread: How to keep arse on the bench?
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03-12-2013, 10:17 AM #1Registered User
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How to keep arse on the bench?
5/3/1 Training Log: http://www.youtube.com/user/fregs79
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03-12-2013, 10:55 AM #2Registered User
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"Some" problems? When you can't keep it on the bench for ANY of your reps, then you have more than "some" problems.Originally Posted by fregs79
This video might help...
Deload, and get your form tight.
1) Work on getting a bigger and more solid arch.
2) Realize that leg/hip drive in the bench is not about shooting your hips up into the air. Rather, it is about driving force up and across your arch. Some people prefer to think of it as using the hips/legs to apply force towards your upper back, which will inherently tighten your arch and transfer force into the bar. Whatever verbal cue works for you...
3) Come back in a few months with some new PR videos.
I was more offended by the choice of music than the "air humping".The following video contains scenes of a graphic nature which may offend some individuals
Keep up the good work!
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03-12-2013, 11:40 AM #3HardcorePowerlifting.com
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This is my favorite "Benchpress set-up" video and it's featuring one of the sport's greatest (302 @ 134 raw and drug tested.)
Improve your flexibility and use your legs as explained in this clip and you should be able to keep your hips from popping off the bench pad.Stay Strong,
Sean Katterle
http://www.HardcorePowerlifting.com
Check out my new weight lifting BLOG at
http://blogs.ironmanmagazine.com/hardcorepowerlifting/
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03-12-2013, 12:18 PM #4Registered User
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I just go onto my toes and compete in a federation that allows this
Requires a lot less flexibility to generate good leg drive
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03-12-2013, 12:48 PM #5Registered User
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Thanks for the detailed response - I knew how bad it was when I watched the video back so I was joking around with the music and such!Originally Posted by jbealsrmt
5/3/1 Training Log: http://www.youtube.com/user/fregs79
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03-12-2013, 02:28 PM #6Registered User
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Excellent vid! Starting at about 2:20, her cues about where to direct your force are exactly what fregs79 needs.Originally Posted by Sean Katterle
I know. I should have included an "lol" to keep up with the internet speak.Originally Posted by fregs79
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03-12-2013, 02:45 PM #7looking thick,solid,tight
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Be tighter on the descent and don't bounce your reps
The journey to 4, 6, 7
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03-12-2013, 02:48 PM #8٩(●̮̮̃•̃)۶ ٩(●̮̮̃•̃)۶
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bring your feet back farther so they are behind your ass when viewed from the side
keep it simple, keep it basic, keep it heavy
iForce Nutrition Sponsored Athlete
www.iforcenutrition.com
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03-12-2013, 03:41 PM #9Registered User
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I was taught to keep my knees below the height of the bench (with feet tucked back toward your waist/upper body). It is virtually impossible for my butt to come up with this set up.
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03-12-2013, 07:59 PM #10Registered User
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When you drive your feet through the floor, think more about pushing yourself up the bench, out through the top of the rack, instead of pushing up... into the air.
First competition, April 13,2013: 200/115/285 = 600@165
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03-12-2013, 08:00 PM #11Registered User
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And this. Unless you're Bendy McBenderson.Originally Posted by hawkcapt1912
First competition, April 13,2013: 200/115/285 = 600@165
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03-12-2013, 08:24 PM #12Registered User
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It's not driving up, but back.
Try to drive your feet thru the front of your shoes630/500/550 - 1680 3/29/15
Training logs @ www.lakevillepowerlifting.com
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03-12-2013, 08:47 PM #13I sleep with my fan on...
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This... if your hips are already extended because your feet are back, kinda hard to extend more.Originally Posted by iForce Dave
Meow
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03-12-2013, 09:14 PM #14Registered User
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How's this for back arch....
227.5kg(502lb) Bench - http://www.youtube.com/watch?v=zSng_nGiKw4
2015 Goals - 750kg/1650lb Total...done......new goal 800kg/1763lb
Lifting Vids - http://www.youtube.com/user/dillguth/
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03-12-2013, 10:52 PM #15Registered User
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OuchOriginally Posted by ink81
Next milestones: 495/365/635
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03-24-2013, 11:50 AM #16Registered User
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Thanks for all the help, here is my latest training video with a 95kg x 2 which was much better. Any further advice?
5/3/1 Training Log: http://www.youtube.com/user/fregs79
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03-25-2013, 02:47 AM #17
Relevant to my interest. I have lost much of the Arch after I came back from injury. No sure why
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04-02-2013, 07:51 PM #18Registered User
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Your bench looks much better but you're right to put a bit of a pause in there on the bench. Otherwise it's like you're bouncing the bar off your chest (which makes it significantly easier).Originally Posted by fregs79
First competition, April 13,2013: 200/115/285 = 600@165
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04-03-2013, 11:56 AM #19This. Watch a video of how tight Kiril Sarychev sets up. I'm betting he couldn't lift his ass off the bench if he triedOriginally Posted by iForce Dave
Follow my log for Project Stak!
http://forum.bodybuilding.com/showthread.php?t=152810923&p=1045449813#post1045449813
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