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Helpful ReplySeated Leg Press (wrong technique)

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Frank007
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2009/08/01 20:28:34 (permalink)
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Seated Leg Press (wrong technique)

Hi there, this is my first post so hello to everyone!
I started my weight routine in may and one of the machines I have been using is the seated leg press as my current gym is just a small local one which doesn't have a barbell for doing squats/deadlifts so went with the machines wits for my leg workout.

With the seated leg press, the plate where you place your feet is fixed, so the resistance is when I use force to push my body away, but I have just realised I have been doing the exercise wrong as when my feet are placed agaisnt the fixed plate I come down to an angle which isn't 90 degrees as the closer I bring my body to the plate the harder the exercise is as this leg press only goes up to 160kg.

Is this likely to cause an injury if I carry on this way? as when I first push my body away for the first rep I have to really push/strain, but the rest of the reps are slow, controlled and breathing is right, but do you think Its a good idea to leave this machine out of my routine if the weights don't go high enough and just do something like the dumbbell squat?

post edited by Frank007 - 2009/08/01 20:29:48
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dempsey
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Re:Seated Leg Press (wrong technique) 2009/08/02 14:51:41 (permalink)☄ Helpful
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I don't think you have the wrong technique, does the legpress have an adjustable seat so you can set the bottom position to the depth you want to stop at or slighty lower so you don't bang the weights on each rep?

At the moment you are starting from the bottom positon of the movement, think if you were trying to do a squat from rock bottom with your thighs well past parallel, then when you are doing your reps you are not going as deep hence why it feels easier. 
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Frank007
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Re:Seated Leg Press (wrong technique) 2009/08/02 15:04:32 (permalink)
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Yes the machine has an adjustable seat, what I do to get into position is set the position to the point furthest away from the plate so I can sit down, then when ready to do the set lower myself down to about the 3rd point nearest to the plate, and that is when I use force to extend my legs which pushes my body away from the plate.

It is one of the crap leg press machines, with hardly any angle but if I set the machine to the point where my legs form a 90 degree angle then It feels far too easy - but just don't want to screw up my knees - will see if I can go deeper and if that makes a difference.
post edited by Frank007 - 2009/08/02 15:06:17
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dempsey
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Re:Seated Leg Press (wrong technique) 2009/08/02 16:03:57 (permalink)☄ Helpful
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Going past 90 degree's doesn't damage your knees.
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Frank007
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Re:Seated Leg Press (wrong technique) 2009/08/02 17:22:17 (permalink)
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Dempsey I don't think I explained it right, as I thought with a leg press my knees should be at a 90 degree angle for the starting point? the way I have been doing it was beyond 90 degrees, not much, but just enough so I could go deeper and feel the resistance.
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LMC
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Re:Seated Leg Press (wrong technique) 2009/08/02 17:58:55 (permalink)☄ Helpful
+2 (1)
Don't worry about the 90 degrees angle at the knee. To maintain that you'd need the lower leg at the ankle to be perpendicular to the floor (relative to the position of the foot plate). However, the likelihood is you leg will be flexed slightly at the ankle so a true 90 degree angle would result in you not going particularly deep.

The key thing for general knee health is to ensure your feet are far enough forward that your knees don't end up past your toes at the bottom position.

Hope this makes sense.
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S777
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Re:Seated Leg Press (wrong technique) 2009/08/02 19:00:15 (permalink)
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and dont over extend!
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Frank007
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Re:Seated Leg Press (wrong technique) 2009/08/02 19:11:22 (permalink)
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LMC

Don't worry about the 90 degrees angle at the knee. To maintain that you'd need the lower leg at the ankle to be perpendicular to the floor (relative to the position of the foot plate). However, the likelihood is you leg will be flexed slightly at the ankle so a true 90 degree angle would result in you not going particularly deep.

The key thing for general knee health is to ensure your feet are far enough forward that your knees don't end up past your toes at the bottom position.

Hope this makes sense.


That makes sense and was the reason I felt the machine was too easy as if I stuck to the 90 degree I couldn't go too deep.

Thanks for the replies everyone.
#8
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