7 Leg Press Mistakes and How to Fix Them
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- Опубліковано 19 чер 2024
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0:14 Opening remarks
0:40 Mistake #1 - Putting your feet too high
2:49 Mistake #2 - Pad angle too high
4:19 Mistake #3 - Depth being lacking
6:52 Mistake #4 - Feet too close or too wide
8:18 Mistake #5 - Letting your lower back round
10:38 Mistake #6 - Going too heavy or too light
12:24 Mistake #7 - Forcefully locking out the knees
15:47 Closing remarks - INDIVIDUALIZE
Thanks man
*Whats for you guys the most "usefull" part/tip where Mike talks about?*
@@Beats-By-Anthony the first 2 tips are the most important i think
NOT ALL HEROES WEAR CLOACKS
mvp 🙌🏽
Can’t thank you enough for this. I’ve been going heavy on leg press for 10+ years and have never really felt my quads. Took 2 plates off my working sets and my quads are cramping between sets haha
I started working out with a guy that shared some of these same tips. He also has us do a high volume set on our pump day. Started with two plates, yeah that seems light. Two sets of ten to warm up...then a set of 100...if you cannot make it all the way to 100...stop and rest 10 to 20 seconds then go again as long as you can...repeat until you get to 100. Huge pump...impossible to describe the feeling well because it's worse than "it hurts". At first you feel pathetic because weight so low and you're lucky to get to 50 reps...but after 8 weeks, you'll be much much stronger and you will see growth.
In 10+ years you haven't tried lower weights? Interesting
It's amazing how much adjusting exercises to really work the target muscles can just shred them. You may have to suppress the ego a bit but the gains start piling on.
One minute in and already fixed my biggest leg day issue. Feet too high, pelvis tucks a little too much at the bottom, lower back goes every time. Watching this 24hrs too late though haha laying here with ice on my back 24hrs after hurting my lower back on leg press. Great video!! My back thanks you
I was always questioning why my back always hurt every time I did the leg press. My goodness. This all makes sense
So true! Lowerback soreness, now I know!
Confession time. I have never been a fan of the leg press, for myself or the people that I used to train. I always viewed it as a squat substitute. I watched this video because other videos from Dr. Mike helped me realize that I had a big blind spot in my knowledge.
I love these tips and adjustments. The overall mindset he brings is huge too. I'm taking notes for myself and to help others. Thank you.
This is how I fucked up my back once. I had my feet and the pad too high. My lower back arched and the small stabalizer muscles of the lower back experienced too much force. I heard a really loud crack and a very sharp pain. Fortunately, I was using warm-up weight so I could still rack it, but when I got home I collapsed from the pain. It took 2 months to be able to go to the gym again and about 6 months to completely lose the pain in my lower back. Still when I perform exercises in an inproper manner my back quickly reminds me of what happened. It also makes you remind how unimportant it is to look "cool" by lifting heavier weight than the average person at your gym. Set aside your ego and first work on your technique before thinking of increasing the weight, because if you don't it could scar you for life.
This just happened to me 8 weeks ago. Still in the rehab process and wow its set me back. And I thought I was so mindful of my back rounding!
Holy damn, sorry you went through that. I had the same experience twice for about three-four weeks at a time. Was horrible af had to stay in a fixed position for a whole day.
@@tiana8247 hey sir I did that yesterday and like the pain is not that much is just when I bend it hurts a little which am guessing it was not like your pain
Hey, what exercises and stretches did you do to recover?
Wow. Literally followed these tips, went for depth and dialed my weight back, and now my quads are on fire! Awesome vid and tips!
I was getting lower back pain so I stopped going down as far as I can, somewhere I read to only go till your knees are 90° now I don't know if I've been doing it wrong
@@user-tr2dh4xx6u bullshit.
this is my PROBLEM haha my quads hurt so much i keep pausing it but im trying to make it glutes LOL
I was making every single one of those mistakes each time I performed leg presses but not anymore. Thanks, Dr. Mike.
All of them? Wow you do not know how to train.
@@PickleThePig Well, that not really true, Sally. All of us can learn and improve. There have been many pro bodybuilders, powerlifters and trainers who have preformed exercises wrong for decades and still made great progress. So, speaking for myself, I'm always looking to learn and improve even if making a few tweaks by taking a few tips from this video helps. Clearly, my form and practices are not prefect like yours.
@@timmiet47321 don't worry king, you're 100% right
Professor Mike, if I may
@@PickleThePig I see you comment a lot Pickle, were you picked on a lot when you were a lil girl? Do you need friends?
Finishing with knees outside the chest instead of on the chest really lit up my quads, thanks Dr Mike
But Bribie that can damage your knees. Most of us are quad dominate so we should do more Glutes and hamstrings to stop the knee leg imbalance. That helps us with other exercises, sports and nice looking legs & prevent leg & knee problems!
@@terrytari1891those of us who are hamstring dominant still need advice, too. 😢
This guy makes more sense and covers more stuff.. Clearer than all other youtubers ive seen. Thank you
Your explanations here are amazingly in depth as well as extremely reassuring and comforting if that makes sense. It's a sign of a wonderful coach.
Dr. Mike, man you present information so well. I really appreciate it.
I love the way this trainer presents.. so informative and easy to understand. Thank you so much
Never been lucky enough to go to a gym where you can adjust the pad angle on the leg press 😔
All the mainstream gyms like 24 hour fitness, crunch, dont have Adjustables. Just local gyms in my experience of traveling the country and trying different gyms.
@@martinez209 my Planet Fitness has a leg press with adjustable pad. It is only high/low but I guess that’s still adjustable. It seems odd to me to not be able to adjust it ..
Haven't used a leg press in years because of this. I'll stick to squats!
@@floridagirlr6648 really? Actually I don't think I've ever tried a Planet fitness but thats good to know homegirl. Good lookin out!
me fookin neither
You can choose to focus more on quads which requires more knee flexion OR you can choose to focus more on glutes which doesn't require the knees to bend as much and the feet can be higher.
Yeah, he said his first sentence and I was like - wait! I'm doing them with my feet pretty high up for more ham and glute engagement/growth!
Food 4 thought...I always thought feet high glutes feet low quads...
Very thorough! Thank you! Most videos only cover a couple things about doing this properly and you pretty much touched on everything you need to know!
These videos are great. Other channels, programs, people charge for this kind of info and insight. Glad I found this, wish it was sooner.
This is great I'd love a video explaining the mistakes people make when they do heavy standing overhead dumbell tricep extensions (What a mouth full!)
YES! Second that. I've seen some crazy high numbers on that lift and I've no idea how.
This is such a simple video. After 7 years of daily strength training videos and almost daily training I managed to learn something new.
Back scratchers.
Thank you so much dr.Mike & RP!! I really appreciate it!!
Great video and great timing for me! Was really hammering leg press recently to build quads with good results. But going to try adjusting the back pad and hope to see better results. Thanks Doc!
wow, that's one of the most well explained videos I've ever seen, the guy avoids technical jargon and always focus on the main point with no digression. he's a good example of what every teacher should aim to be.
Thank your for fixing my leg press. I can actually feel the stimulus/quads fire up.
Awesome stuff Brother!!! Breaking it down barney style, love it... I watch videos to refresh stay focused and you do an amazing job!!!! Great knowledge in simple terms!!!
Thank you for your training techniques. I’ve been doing this wrong for years and my goal is to increase leg strength and development. I will stay tuned in thank you.
Thanks for these tips, especially having the pad angle too high. Made some changes and could feel so much more tension in the quads and adductors. Back on the growth train...
Thanks Dr Mike. After watching this video I made those adjustments and definitely feel the difference doing this set the correct way.
Dr. Mike is extremely clear, wonderful content
Fantastic tutorial/explanation. This is a quality video that should be recommended on YT.
do MORE of these. amazing knowledge sharing!
Genuinely the best gym tutorial i have ever seen on youtube. This instructor is absolutely amazing.
Thanks Mike. You the man. Took a lot of fine tuning tips out of this.
Ouch just thinking about people who hyperextends gives me chills
Called full rom try it ego lifter
@@analogcrunch4716 here you go sweetheart. I don’t think you watched the full video. Mistake #7 12:24 if you’re calling me an ego lifter might as well call the Doc one too. 😉😉😉
@@analogcrunch4716 Also, Did you like your own comment? 🤣
@@analogcrunch4716 that's not full rom lmao, it's begging to never run again 🤣
@@analogcrunch4716 you can stop just short of full lockout and it's not ego lifting lmao
thank you dr. mike , exactly what i needed
Very good video! I like your presentation style... Good vibe and no silly attempts to be clever like so many youtube videos. Great instruction, thanks!
Thank you for this video. I’ve just realised I’ve been doing the leg press wrongly. My feet are lower than the pad, but the back is as high as possible,
. I have adjusted for back rounding, but my legs only come back to 90 degrees. Thank you. I’m changing my technique next workout. Michael
loved it! looking forward to more videos in this series
Thank you for the informative videos! I personally think that rowing / BB, T bar, meadows, etc. would be very useful, as there seems to be a disconnect between typical instruction videos & biomechanical way to understand how the movement should be performed- especially with torso angle & bar path.
Super useful, thanks! Glad I found this channel, keep it up!
Thank you Doctor,
You helping people a lot, through your videos
Why are these videos not more popular? Best instruction series out.
Great video 👍 I've been asking several trainers about the best pad angle and they all said it didn't matter, and I always thought that it didn't make sense, why would you have the option to adjust the pad if at the end it wouldn't matter 🤷🏻♀️
Exactly. These machines are designed by bio-mechanical engineers as much as mechanical engineers. Companies that build this kind of equipment do that not only for product quality but also to minimize lawsuits over injury. They know you have to allow the user to dial in their own body, but he's right about starting in the lowest position.
Subscribed because your videos are honestly perfect. Very well versed and informative videos!
Dude your explanations is so thorough 💯Thanks alot
This is the best channel to explain exercise techniques , great effort thnx alot Dr
I love this channel! Always great helpful advice with some humor!!! 🔥🔥
I heard a trick once to find the best foot position for the squat and legpress. Jump up as high as you can and when you land immediately jump again. Two or three times. Pause before jumping one of the times and look down at your feet. That's how your body generates power through your feet and pushes away.
For me, it's a pretty narrow stance and one of my hip sockets must be shaped funny because my right foot turns out a smidge more than my left. Squatting was never comfortable for me, but when I mirror this it is.🙌
Whoa, Whoa! Don't mess with my "Pad" bro! :) Thanks Mike was actually really helpful love these common machine use tutorials I actually wonder often if I'm using mechanics properly. Love to see "incline hammer press" , and Shoulder press machines.
Thanks for talking about full ROM in your videos, felt the muscles in my legs after a longtime on leg press using full rom👍
Hello Dr.Mike- great, informative video. A similar video on squats would be great - questions like knees over toes, to squat straight down or to sit back, should squats be made predominantly a quad or a hip / posterior chain exercise, etc. All the best
Sir you are really great . I think anyone out there Don't know so many mistakes that you told. You can also teach trainers who thinks they are trainers😊
Just earned a sub. Cant wait till the gyms reopen to change my feet position. thank you.
Another great informative video, Thanks!!
Love this guy and these videos 😍
Did my first day with these technique improvements and OMG what a difference. Much better pump and I could really feel my hips stretching with the iso at the bottom of the rep. I feel like I got a better pump than I did with twice as many sets previously
Great vide Dr Mike! Can we get a video going over common mistakes of chest flyes with both cables and machines? I feel that's a common one that people screw up
Thanks for all this great info dr mike
This was a great video. I gotta focus on bringing my feet down lower on the leg press. Thank u
Love how people like this take time out to help and advise. Respec’
Seriously a great fitness video! Thanks!
On leg day too, perfect
Same here🔥
I did squats other day with pause reps and my legs have been fucked so good luck let us know how you feel lol
Thank u so much for ur briefly description..
Thank you I have been using the leg press "machine" but havent really felt enough resistance, and im repping at 220... at 12-15 rep 3 sets I should be feeling more resistance. I am excited for when I go tomorrow to see what issues I have. I know one is my legs are too high but I am definitely thinking the back could be adjusted along with spreading my feet. If not i'll be using this free weight variant. Definitely will reduce it quite a bit need to re-calibrate the weight for this exercise. Gonna do a rep or two naturally and rewatch this, saved to a play list.
All these issues are incredibly simple and intuitive when you think about it from a physical stand point.
BB Bent over row would be great!
This is just an excellent video. Before using the Leg Press machine in any gym, it should be mandatory to watch this.
Leg pressing like this burns my quads like crazy! I spent years without doing the leg press when I was super focused on powerlifting training. When I was low bar squatting I mostly was just focusing on moving the weight and staying alive. I think I missed out on some great quad gains by skipping leg press.
Fantastic video, thank you for this.
This is by far the best explanation I got to improve my mistakes, Thank you!
thanks doctor i stopped doing leg press due to lower back pain. I was missing crucial information. I'm already looking forward to leg day when I'll try the correct execution according to your advice.
Thanks for this Mike
This is perfect for me cause I was wondering why my depth was off thank you brother now next leg day I’m going to do this and drop weight thank you
Hey guys, greatly appreciate your videos ! However, I've noticed you tend to let that intro song a bit longer than it should. I'd suggest you try to cut it shorter cause in many videos it still plays when Mike starts speaking.
All the best and I am really grateful for all the info you're putting out there!
I was right doing not too low positioning my foot as I can't feel any force on my heels. This clears my head thanks
i have ehlers danlos so the leg press is a very trick machine for me. i used to over extend at the top and round my back… would round my back at the bottom … i stopped leg pressing entirely (on my chiros multiple suggestions) but some of the things i thought would fix it, were never explained by any trainer … however… mike addressed all of those in this video. i’m ready to try it again.
Awesome tips - thanks so much!
Yeah I definitely just put my feet high up on the pad and don’t think I really felt it in my quads so thank you for the explanation! Gotta redo leg day now.
The leg press might be the most egotistical lift in the gym. I rarely see anyone do a full range of motion, but I see a ton of people load up the weight and do baby reps.
Thanks, just what I needed.
Butt wink/lower back rounding is a good tip!
I never noticed it since I was sitting.
I then tweaked my back and couldn't walk right for a couple months, much less workout.
My feet were high and weight heavy.
It felt great until it didn't lol.
Listen to this video! All good tips for LgPs!
Thank you, great information.
Best video ever! Thank you
The best video on utube on how to use the Smith machine properly 👏
Great! Love it to listen to you 💪
i’ve been waiting for this for so lonnnng
Very insightful video, very helpful.
Best leg press video I've seen
I've only just started going to the gym & I didn't know any of this! Cool video bro, 👍
Right from the very beginning I have trained only with Barbells and was very skeptical about Machines. But I have hit a plateau and found out from Greg Nuckols's Articles that in order to increase my lifts I need to increase my muscle mass but still I was not hitting movements like Leg press or hack squats for Quad Hypertrophy for I had a lot of doubts. Thanks to the video I will be starting to implement Leg presses and other machine movements in my Training.
Thank you Mike!
Thank you. I’m excited about actually using it properly and getting quads stronger to go deeper in the squat maybe. At least have more muscle on quads so can run more injury free maybe.
That was interesting about going deeper means less weight so less total and joint fatigue.
Thanks for your advice!
You the best Dr Mike!
Thanks for the tips!!
Great tips but totally agree with that it all depends on the person's body type. I have long legs and putting it low like this aggravates my knees. Also wish I had this leg press. It looks so solid.
Great video very informative!
Awesome video. Thanks
Someone mentioned you on Reddit and I’m glad I subscribed. Because WOW.
Very informative. Good tips. 🙂
Brilliant video!
Loving these vids
This man is so cute lol, loves his profession - great tips! I'm pumped for the morning to tweak my routine.
Great video thank you