Smith Machine Leg Press
a.k.a. Inverted Leg Press
Differentiation: Mechanics
This variation of a leg press is unique. Here is how: you lay on the floor | and use a Smith Machine. This position maximizes the amount of gravitational resistance | and increases the overall strength of your quadriceps. You must also engage your core in order to keep the Smith machine bar balanced on your feet.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Set the safety stops at the lowest possible position for the movement.
3) Position the Smith Bar and swivel hooks at about three feet off the floor.
4) Load plates onto the Smith Bar.
5) Lie on your back under the bar with knees bent against your chest
6) You may grip the sides of the machine for stability.
7) Position the arches of your feet against the bar about shoulder-width apart.
8) Your legs should be parallel and your knees should not be flared outward.
9) Push the bar up with your legs slightly and swivel the bar with your feet to release the bar's hooks off the Smith Machine's pegs.
10) Assure your legs are parallel and your knees are not flared outward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you push the bar upward with your feet
3) ...until your legs are straight.
4) Hold this position for a count of one second.
5) Then, inhale while you gradually lower the bar
6) ...until your knees are again touching your chest.
7) Repeat reps for a full set.
8) After completing your set, swivel the bar and rehook it on the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Do not lock your knees when you extend your legs.
To fully work your legs, go down until your legs form a 90-degree angle depth.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Harbinger 29000 16-Inch Olympic Bar Pad |
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