Leg Drive for Bench Press: Complete Chaos vs. Control

Discussing the proper form for leg drive and tips for hip position during deadlift.

October 15, 2024

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This week we’re discussing leg drive for bench press and hip position for deadlift. That seems appropriate given last week’s responses to the survey. As always, let us know what you’re working on and we’ll include more resources in next week’s newsletter to help. And thanks for being a subscriber!

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Leg Drive for Bench Press: Chaos vs. Control

Coach Lucero recently discussed leg drive for bench press. There are a few resources we wanted to share on the subject.

When attempting a max bench press, you should use every possible advantage to get the weight up. This includes using your legs, which is what powerlifters call “leg drive” during the bench press.

Leg drive in the bench press will help you maintain your upper back position and increase the stability and stiffness of the torso, which allows for greater levels of strength.

Or check out the video:

Bench Press Cues for Greater Strength

Our guide of 13 bench press cues covers a full list to watch out for. And we will dive into two of them below.

“When teaching the bench press, I always instruct my athletes to have 1-2 cues in mind. These bench press cues draw lifters' attention to important elements of their technique, which help them execute the movement more effectively. The result? A stronger bench press.”

Avi Silverberg

Here are a few to know right now.

Eyes Under The Barbell

Eyes should be in line or slightly behind the barbell

The goal of placing your “eyes under the barbell” is to ensure that when you unrack the barbell the distance from where you take the barbell off the rack to your start position is minimized.

The shorter the distance you need to unrack the barbell, the easier it will be to maintain your shoulder position and keep tension on your muscles.

Get High On The Traps

Position your body high on the traps before taking the barbell out of the rack

The goal of “getting high on your traps” is to set the top part of your bench press arch, which we explain in bench cue #5, and to make it easier for you to retract and depress your shoulder blades.

Having a strong arch will reduce the range of motion of the press (making it easier), and retracting and depressing your scapular will take unnecessary stress off the shoulders.

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The Thing Everybody Gets Wrong About Deadlifts

We also released a new video about deadlifts. It’s only about six minutes long, but it makes a major impact on the way some athletes approach the lift.

How To Fix Hips Shooting Up In The Deadlift (5 Tips)

If your hips shoot up prior to the barbell leaving the floor in the deadlift then it can be a serious problem for your strength and performance. You’ll place a lot more loading demand on your low back and have a hard time locking the weight out.

  • Build Your Knee Extensor Strength

  • Adjust Your Stance To Increase Quad Activation

  • Understand Your Optimal Back Angle

  • Activate Your Legs Prior To Initiating The Pull

  • Ensure The Barbell Is On Your Shins When You Start

Read the full guide for in-depth discussion on each.

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