Lift if Right! The Leg Press.
by Seiji IshiiMany of you are hitting the gym for your base strength training regiment. One of the most commonly performed exercises by endurance athletes is the leg press. Many athletes may generally know what the motion is supposed to be done but a few pointers can make the exercise both more effective and safer.
Lifting Tips
- Contract your abs through all phases of the leg press to hold your lumbar spine and pelvis in a neutral and constant position. The only motions should occur from your hip joint down. Everything from your hip joint up should remain still and constant.
- Laterally position kneecaps over the ball of your foot - your feet should be placed "pedal distance" apart.
- Position feet so that your kneecaps do not pass the ball of your foot at the low point of the motion, which should cause a 90 degree angle to be placed at your knee.
- The load should be even both between left and right feet as well as between the heel and ball of each foot.
- Be sure to exhale during the positive lifting phase (when you are pressing the weight up) and inhale during the negative phase.
- All motions should be smooth, and controlled without quick and abrupt changes in limb direction.
Single leg presses
To be even more specific to cycling, once the two legged leg press is mastered in your beginning strength training phases, you should move on to single leg presses during the middle and later phases. Be extra careful when doing single leg presses and make sure that your pelvis stays neutral and stationary throught the one sided motion. This will require more concentration than when doing double leg press since your pelvis will be loaded only on one side. Keep working hard at the form though, as single leg presses are much more specific to the cycling motion.
These are few pointers to make the leg press both more effective and safer. Work hard in the gym and enjoy benefits throughout your season!
-- Originally Published at Bicyclecoach.co