How To Perfect Leg Drive | Comparing Different Styles of Elite Benchers

Guys I am sorry for the time off but it was necessary to bring you some AMAZING content! We officially have a studio for podcasting, the podcast is back and with video!! All 3 prime coaches and guests will be on! We also are releasing MUCH higher quality of content. If you appreciate this video and the new content please share the video and subscribe if you haven't!
Kristin's Instagram post mentioned in the video: / cectlnmgfco
Check out our online blog: prime-strength...
(I will release the blog for bench on Sep. 2, 2020 so stay tuned for it if you are here before then)
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Website: Prime-Strength.com
Kristin's Instagram: @Kristin_shealy
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[@BrendanTietz]

Hey guys so sorry for the delay in vids recently! I decided to revamp the channel. I hired an editor for the videos, we got a studio space for the podcast and we have a ton planned for the channel! The podcast will be back weekly again with video! It’ll be released here on the channel. We will be covering the latest research on strength training, topics of the day to help you train better, and much more! If you liked the vid share it guys! I’m sure my analytics are going to dump from the time off a bit but I’m just really excited to be back!!

[@StrengthCorps]

KZbin is unforgiving when you take a layoff but you'll get back up there in no time B!

[@BrendanTietz]

Strength Corps tbh I’m not too worried about new subs, it would be great for sure. I just hope my old subs see it! Appreciate you fam! ❤️

[@rickstark85]

@@BrendanTietz where is the other video you said you'd link in the description?

[@iamwhoisay730]

Maybe a short vid explaining what was happening instead of 5 weeks of silence? To make up for it can I suggest a video dedicated to Kristin training 😁

[@BrendanTietz]

Iam Whoisay well we also had to leave our home due to wildfires and a bunch of other issues popped up recently in Cali. It’s been so bad we’re actually leaving California for good. Just didn’t have time to throw up a video as it’s honestly not as simple as it sounds. However we already have 3 training vlogs filmed and edited with Kristin in them!

[@IIG]

After years of benching, I feel like I've finally grasped what leg drive is and how to apply it within the last few days. I started researching the topic after hitting a 300 pound grinder of a bench PR with no leg involvement whatsoever. There had to be a better way lol. I've probably watched every leg drive video on KZbin, and this is by far the best.

[@BrendanTietz]

So glad it could help!!!

[@llucaristondoalzina2061]

MAN THOSE TRAPS LMAAOOOOO

[@BrendanTietz]

💪🏼😎

[@18yearoldconservativefromc60]

It’s those snatch grip RDLs

[@davab]

i love this explanation. it covers different styles and clarifies my questions and confusion in a single video.

[@leerichards730]

I don't understand how this guy isnt getting 100k+ views on all his videos, such good content

[@tpoeatvon]

This is such a good video. I finally switched to benching on heels and I noticed I've gravitated more towards constant tension without realising the difference. Really glad I watched this video with bench coming up tonight haha.

[@proto9739]

Ohhh, the podcast is back! Can’t wait! 😍

[@rodolfoavila466]

Great instructional video, like your detail to form and technique. Good job

[@BrendanTietz]

Thank you! Really happy you liked it

[@gwam83]

I have long arms and prefer the constant leg drive, with the sink you increase ROM and the bar can get away from you a bit and if you miss time the leg drive....not so good lol

[@BrendanTietz]

Lol when I first tried a sink bench I actually had the bar drop back near my face (had face savers up luckily) because I hit the rack from heaving it lol not ideal

[@jankoskinen3560]

boi is back💪🏾

[@BrendanTietz]

😎 wait for the training updates, so many PRs I didn’t post yet

[@TunnelVisionAthletic]

Sinking a Bench ivery controverial but for me i prefer it. I tried soft touching for 6 months and just couldnt find the gooove. Im glad you covered this

[@BrendanTietz]

Like most things there are always outliers. I def think some do better with a sink, just not most. My buddy at boss barbell trains with a large sink and he’s stronger than me on bench lol he actually tried soft touching for months and it got weaker.

[@tylerdetermined]

You never fail to impress us! Great job brother

[@BrendanTietz]

Ayyy bro! Missed chattin man! Glad to see you back in my first upload.

[@tylerdetermined]

@@BrendanTietz always here big bro! Miss you and super proud of you!

[@bennygilligan]

Very well explained great stuff, I agree on the constant leg drive it works best for me

[@BrendanTietz]

Thank you! Yeah I find for most it’s the best way. Just helps stability so much

[@bennygilligan]

@@BrendanTietz absolutely

[@王文哲-y7g]

Thanks for sharing tips!

[@adw2334]

Thoughts on teaching leg drive so that the leg drive pushes the chest up to reduce ROM. Almost like the legs and shoulders are edges of a board pushing together so that the middle bows upwards

[@BrendanTietz]

Watch the whole vid, I cover this! That’s why I stick my shoulders so hard and unrack with butt up so I can leverage over my shoulders and use leg drive to create an arch that would be otherwise impossible without the use of leg drive.

[@bennyifrach5475]

Missed your videos, thanks for all your info

[@BrendanTietz]

You’re very welcome! Glad to be back, thanks for the comment! Really helps out the channel

[@chrisgao7182]

Can't wait to see my cousin on camera again 😍😍😍

[@BoEkingster]

I always see my leg drive and timing affect my PR my pause and leg drive and then thrust works best for me

[@BlackAdam2784]

Very informative !!!

[@ChromeMagnum]

Thanks! Needed this!

[@darryltai7369]

Great content as always

[@BrendanTietz]

Thank you!

[@rioraber8095]

This video is awesome! Im able to have quite a big arch and Im under 200 lbs and Ive been wondering why I keep gravitating towards more constant tension on the bench, as I was of the mind that if you want to get to the next level, most if not all people need to master the sink style. I definitely struggle with my shoulders moving out of position, so just being content and dialing in on the constant tension bench sounds like the answer!

[@BrendanTietz]

Oh dude not at all, some of the best benchers are constant tension style. Sean Noriega who has a huge arch, John Haack, Micheal Saey etc. so many great ones, all comes down to your preference. Glad the video helped!

[@famualum7777]

As always, great content

[@BrendanTietz]

Thank you! Glad to be back. Thanks for the love

[@gstar235]

Hi Brendan thanks for another informative video man! This is a different topic, but do you believe that deadlifting beltless, has any carryover to a belted deadlift? As I always rely on a belt.

[@stoempert]

Don't take my word for it but how on earth would beltless deadlift NOT have carryover to belted? Vice versa the same. Without belt you just miss a crutch for bracing and a little lower back help, otherwise it's the same lift. In fact, if you're beltless deadlift is way behind the belted you should probably work on that.

[@BrendanTietz]

It has a ton of carryover and it’s one of our main deadlift variations we use. I love Beltless conv, beltless paused and just beltless deadlifts in general. They help train lower back extension rigidity strength to maintain the isometric position of the back muscles along with forcing you to brace really well. I find it really helps with back bleeding when programmed correctly and executed well in training. Just don’t be the guy who does it pulling with a super rounded back and no tension.

[@gstar235]

Brendan Tietz perfect thanks Brendan will continue to work on it!

[@JykaPotti]

Do more leg drive videos

[@1repmex659]

May i ask why the all time elites like Kennelly, Mendelson, Meeker, Patterson, Halbert, Clark etc etc didnt get a mention? Lol

[@WillyEast]

Is it good to use a brief pause at bottom & top of movement for strength development?

[@BrendanTietz]

Yes!!! And makes it comp legal just in case you compete

[@WillyEast]

Thank-you. I am not that strong but still have an interest in improving my strength in the main lifts. Thank-you for your channel. It is one of my favorites.

[@adammikhaiel283]

The 6 shooters look dope

[@BrendanTietz]

Dude they’re so fucking cool, I squatted 555 for reps recently and I should have used kilos but low key couldn’t lmao they’re just so pretty so I used them and dealt with the whip

[@adammikhaiel283]

Brendan Tietz haha nice man, my plates are slightly thicker than the 6 shooters & anything over 405 has my power bar whipping 😅 time to invest in some kilos or find skinnier lb plates

[@Slow3seven]

John haack bench style is more of a constant leg drive style right?

[@BrendanTietz]

Yes he changed his actually! He used to sink but now it’s a really beautiful soft touch constant leg drive style. It’s a great looking bench

[@StrengthCorps]

Idk how folks sink bench LOL. I feel like i lose all power and my ROM increases with the slight internal rotation and with these long arms I need all the shortening of ROM I can get haha

[@BrendanTietz]

Dude tbh I never understood it at all that I dogmatically only would let clients do a constant tension style. But I have a few guys who really do better with a sink. Even in person it makes ZERO sense to me lmao. It looks so unstable but then they blow up some heavy benches. I think for most though constant tension is the way to go

[@segason6]

I only work with coaches that take on new afffletezzz. Up your game brah

[@BrendanTietz]

“OnLy 3 sPaCeS aVaIlAbLe, CoNtaCt uS noW” - says every 2 weeks

[@roymustang.595]

Missed ya man

[@BrendanTietz]

Glad to be back! I missed you guys as well! Sounds funny but not talking to the hardcore subs makes me feel less purposeful in my day. Very happy to be back

[@a.f.s.3004]

I totally expected you to have an English accent..💪

[@BrendanTietz]

Lmao I kinda had that look here hahaha

[@llucaristondoalzina2061]

Yeah just look at maddox, hes the extreme

[@donaldbitsinnie8088]

Didn’t say anything bout thee foot position

[@BrendanTietz]

It’s rather straight forward however I have a video on this, if you find the video called “powerlifting programming tactics | intro advanced bench positioning” it explains the foot forward position we teach our clients. The heels obviously have to be flat for usapl however even in uspa we have athletes mostly use a flat foot with forward positioning to get more active leg drive pushing back. Watch that vid and it’ll explain it, starts around 6:20 mins in I believe

[@stoempert]

Whoever invented the term 'legdrive' for bench, caused a lot of confusion. I've heard people talk about it like some magical thing that makes the bar fly off your chest. To me it's just part of getting tight for the benchpress, much like tightening your legs and glutes for a strict press. Sure you can use some 'drive' in setting your arch but that's about it.

[@BrendanTietz]

Idk if you watched all the way through but I briefly explained how the physics of it work. It definitely can be transferred to the bar but funny enough I said the exact words you did, it doesn’t just magically get transferred. Requires the shoulders sticking at a downward angle to push into the pad which then generates force up into the bar since the pad doesn’t move. So we definitely can drive leg tension into the bar it’s just gotta be done correctly.

[@stoempert]

@@BrendanTietz I did and rehashed some of your points, soz 😀 I'm fully on board with the legs driving the (better) arch, thus reducing ROM and putting your shoulders in a better position. What i'm stuck on is how the downward/backwards pressure into the bench would transfer upwards. Seeing as your upper back stays in the same position it's not like loading a spring, anymore so like the regular eccentric loading.

[@BrendanTietz]

stoempert so imagine this, you have to push a heavy solid object across the floor that’s the size of you in a square shape. It’s absolutely huge. What’s the first thing you do? Spread your feet or if a wall is behind you, push a leg into the wall. Why? Because if you don’t have force from the feet digging into the ground which stops your force from moving your body backwards you’ll just push without force transfer. The more force you can generate in the opposing direction into the ground or into a wall behind you, the more force you’ll generate back into the object. Force always has to move or be absorbed. If you look up property of force you’ll find it has two, magnitude and direction. Because of this the more magnitude we create the larger the force (that’s leg drive creating magnitude), and the way we stop the shoulders then directs that force. Does this make sense? There’s a much more complicated physics explanation but I feel this is easiest to understand. However you are very correct that it’s extremely confusing and truth be told almost no one understands leg drive and I think the term is a bit misleading.

[@stoempert]

@@BrendanTietz Thx for taking the time answering. I should of paid more attention in school so i'll gladly take your explanation. I was already a fan of the constant pressure technique for supporting the arch and 'taking the slack' out of my body.

[@kingades1013]

3:48

[@kingades1013]

4:25

[@snorlaxcom]

Guy got mouse traps next to his ears.