Your Bench Arch Isn't Helping You - How To Leg Drive

In this video, I explain how I like to teach leg drive in the bench press. Don't just arch for the sake of arching, make sure your leg are actually helping you!
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Untamed Strength is a Powerlifting/Strongman gym in Sacramento, CA: www.trainuntamed.com
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[@Max-yy3lz]

Imagine being able to arch so hard your chest touches the resting bar -- infinit benchpress PR unlocked!

[@JonChoux]

doesn't that happen in most powerlifting meets?

[@robgp69]

@Shawn T Williams if you Arched, you'd be benching over 1k...

[@JoshH53464]

Bench pressers hate him,find out how he added 300kg to his bench with this one simple trick

[@boahnation9932]

@@robgp69 why would you want to though? If you're getting crushed suddenly by something falling on you... Gonna make sure to arch your back are you 😂 it's not functional in the slightest... Its just stupid and if you happen to tense one of your back muscles while straining a bit too hard your vertebrae is about to shoot straight out 😂

[@TheSickGman09]

@@boahnation9932 I dont think you understand the benefits and mechanics of an arch. I'd recommend doing research into it before commenting on it

[@tykjpelk]

I heard if you put chalk in your coffee it increases your deadlift by 125%

[@coachdanbolduc1686]

Better yet, if you put coffee in your chalk, it increases your Jefferson deads by 200%

[@NeilHaskins]

In most grocery stores it's called "coffee whitener".

[@calebmelton5989]

correct

[@markperry3517]

Only if you move the bar

[@daddydoc1115]

Cap?

[@LibertyMapper]

So now in order to skip leg day I also have to skip bench day? Ugh, life sucks.

[@_ansp_]

Leg day everyday

[@ElevatedWalnut]

Does this work in reverse? I prefer benching with my feet on the bar and using my arms for arm drive.

[@SteelerNation3000]

Cody yeah just don’t touch and go or you might get plantar fasciitis

[@loganlehman2494]

Cody yes just be sure to hit rotator cuffs before so you don’t throw you’re shoulder out while arm driving

[@DCfreerunner]

I literally hate the people who gave you advice on this

[@stevenflores7405]

@@DCfreerunner Why? They are not wrong.

[@DCfreerunner]

@@stevenflores7405 do you know what sarcasm is sir? Lol

[@aaronrm2672]

This video was really helpful, i’ve been unsure about my leg drive lately

[@jameskerr1809]

This is the clearest, most detailed description I've found.

[@everyday6664]

I have watched so many fitness youtube channels. I have to say Alan is probably one of the most down to earth guys out there. He is not one of those youtubers that benches 405 for reps just to show off. Alan is here for people that need advice. Especially for natural lifters. Alan Thrall is the man💪🏻

[@Rico24337]

Yup. Alan and Athlean X are the only channels I follow for advice anymore.

[@MrJbedo]

Mainly I'll follow allan thrall, and omarisuf

[@TravelsWithATwist]

Don't forget Scooby1961

[@ivan0799]

@@Rico24337 if you follow allan then you should follow barbell medicine and by that now that athlean x has shit advice

[@bestgirl2500]

@@heavenishere7465 I don't think so lol

[@PlanetRugbyRCT]

tried this today and i was able to lift 165 for 6 reps, up from 3 reps last week.

[@PlanetRugbyRCT]

Oz ma the leg drive naturally improved my arch

[@PlanetRugbyRCT]

Oz ma no it wasn’t by any means huge. my and leg drive before doing this were pretty much non existent so it gave me a massive leap

[@PlanetRugbyRCT]

Oz ma i may have gotten an extra one rep, as the previous week I would’ve been close and i’m only an intermediate lifter. but the leg drive and the arch definitely helped me get an extra few reps

[@keonihunter1635]

Kamikaze Gorilla why you gotta be a bitch? Everyone starts somewhere... you’re probably one of those fatasses that might be able to bench half your bodyweight and think you’re the shit.

[@MrCaptainTea]

@Kamikaze Gorilla guarantee you don't even lift lmao

[@xanderjakkobsen9369]

I once pulled my hamstring during my bench set up. Leg drive for days.

[@conchubhar9492]

How did you even go into knee flexion when leg drive is just knee extension?

[@xanderjakkobsen9369]

Conor Bryce I’m coming off a fairly gnarly back injury that aggravated my sciatic nerve, so sometimes my right hamstring just tweaks out on me when it shouldn’t

[@fcurcic]

i pulled my mid back a couple of times when benching

[@dominickd16]

Filip Ćurčić I’ve felt that a few times. My biggest problem is probably my foot slipping out from leg drive.

[@renem8130]

@@xanderjakkobsen9369 if you still have that sciatica issue stretch often (if you don't already). It tried creeping up on me for the second time in my life and I've stopped it from progressing by just stretching my calves daily.

[@tyler_100kg]

I have heard the term “leg drive” so many times and never understood what it meant. This was such a helpful video!

[@fko1]

For me leg drive in the bench press has always been one of the universe's greatest mysteries. After watching this video I am now a lot closer to solving that mystery. Thanks Alan

[@jima6545]

Right?

[@jacobduyon264]

This is one of the most important videos on bench pressing that exist on youtube. Thanks Alan.

[@adameves5970]

Yeah on how to get less of a workout out of your bench press. You don't actually think that your muscles are getting a better work out do you? You're assisting your bench press by using other muscles. Keep doing this and your chest will actually get weaker. Instead, isolate the muscle that you are working. It's common fucking sense.

[@joshuafeeheley7072]

Adam Eves I only use leg drive when I’m maxing my 1 rep max! Everything else I don’t use leg drive as I’m focusing more on my muscle groups in my chest

[@tmc3301]

Adam Eves what you just said is true if you want to have a more defined chest, but do get the most power out of the press, you have to use other muscles to help. Get it?

[@grimtrigg3r]

@@adameves5970 this is a strength channel, not a bodybuilding channel. Common sense.

[@unknownplayer7667]

@@adameves5970 think Adam Think. This is the best way to get power not muscle

[@sabysexy]

Keep in mind, the Five stars are based on my needs for this item kzbin.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.

[@chrisb2404]

That’s a coincidence, just come from the gym and while bench pressing realised I didn’t understand leg drive, so thanks 👍

[@cranki6316]

Punch Nugget's reaction to the "black" coffee was NOT untamed!

[@visionaryfirearmsllc9999]

If Alan started teaching a yogo class, 10/10 would go.

[@blemming9914]

TIL I've been bullied by the bar my whole life

[@nllc9779]

That's a sexy looking forehead.

[@GSCfr]

Perfect timing, I've been questioning my arch and leg drive lately and today is chest day.

[@lilclubbie4079]

Maximum Effort sameeeee lol

[@Estebanmdp100]

Same

[@brzo.]

I used to lift my butt up and push down. It helped, but I'll try this. Hope it helps more

[@hankg6955]

I've been lifting for 2 decades and this was useful info. Cheers

[@corysybrant1751]

My GF used to work at Starbucks and that's how they're taught to make iced black coffee apparently. Love the way you explain things! Thorough and easy to understand

[@tiryaclearsong421]

Yup. I worked at Starbucks and you have to request no sugar.

[@igorveloso100]

THANK YOU! Just tested my bench and got instant PR because of this video. You're awesome ❤️

[@musclesandmotorcycles1706]

Great job explaining leg drive in the bench. I've seen other videos attempt to explain it - but your video does the best job explaining the how and the why. Thank you!

[@covovker]

I love the music at your gym. Can't recall the last time I heard Korn anywhere besides my headphones.

[@mariomoreno3565]

Straight facts my friend. Everytime I blast metal in my headphones everyone my age at my university looks at me like I committed a horrible crime against humanity.

[@JS-tm1gq]

@@mariomoreno3565 they arent warriors destined for valhalla

[@normpeterson5137]

4 years ago, your leg drive instruction involved having your heels off the ground and closer towards the middle underside of the bench. This contradicts the flat foot technique. Is one of those 'whatever's clever' things? Thanks man.

[@di3486]

Love this highly detailed technique videos. Correcting a few things today. Wonderful job as usual Alan!💪😉

[@k1ngadam1988]

Your video topics always line up with what I need to work on. Shout out to you. Appreciate the vids.

[@elmartogrun8564]

Honestly this was the best explanation of legdrive i have seen so far. Good job mate. Helped me a lot

[@milkgang8689]

Jacob “I’ve only bench pressed, like, once” Sandy

[@Azkardt]

This is the first time i fully understood what legdrive is about and how to set it up. Thank u Sir!

[@Maouwizz]

Thank you, I finally understand leg drive! Tried this today at the gym, and my previous PR suddenly felt light, and my shoulders a lot more stable and secure. Awesome!

[@lizhoward-groce8576]

This is so important and everyone needs to see it.

[@Griffboi117]

Been looking for bench cues to help me with my training. This is perfect timing, awesome stuff man!

[@noahtbethel2472]

Awesome vid. Got a meet today going for 270. Trying to get 275 at 180 pounds before I turn 16 next month. A lot of my progress on all my lifts really have been because of your vids and your great advice.

[@Rico24337]

Good job dude. That's as much as I bench at 230 lbs haha

[@noahtbethel2472]

Gavin Whiteley thanks man!💪

[@jonnies]

This is freakin awesome. Finally leg drive explained simply and properly! Alan Thrall you are the best.

[@mattpage4726]

1:10 ich will Some good ol' rammstein. Digging it man!

[@juliusfiles1715]

Yessiiirrr

[@heyeverybodyitsnosaj2376]

Consistently, youve been putting solid content out since the beginning, your a treasure in the online fitness community.thank you

[@mlbowens]

Just want to thank you for everything on your channel, I'm just getting into lifting for strength and beginning starting strength but i love your videos on form, cues and techniques, its a lot easier to follow than a book and photos. I've spent the last 2 weeks tearing through Rip's book and as many of your videos i can intake. Always enjoy supporting fellow veterans anyway i can, my untamed viking shirt hopefully gets here this week!!!

[@brentwilliams4658]

This is good. I tried this today and helped my lift massively. I feel I could lift a lot more now then before when my legs were sort of just "chilling out" Subbed 🤙

[@MikePrime11]

I am a barista myself and the iced coffee incident was a miscommunication with the Starbucks staff. Starbucks sells their iced coffee already sweetened, and it’s the barista’s job to make sure to punch in the order with no sweetener if the customer so desires. The issue was solved in a later video lol

[@JesseGilbride]

Best explanation yet of leg drive for the bench press. Thanks, Alan.

[@LosCristeros317]

Best explanation for leg drive I’ve seen yet! It’s important to know why you’re supposed to be doing something so that you can focus on perfecting the outcome and not just mimicking the technique without knowing the true purpose of it. Thanks Alan!

[@hugedoofus]

Wow that was really helpful. I never understood leg drive until now

[@FTSJohnny]

Really good video. Feel like I could really benefit from this and imma try it today. Thanks, Alan.

[@sierraalpha65]

The simplicity u put in explaining your videos........u r the best!

[@anomalyalice]

I found this video a few weeks ago and I immediately felt a difference in stability by driving through my legs. Always appreciative of tips that help with getting the most of out every rep.

[@jarodt5000]

A Starbucks employee that doesn’t correct you when you say “large”? Must be staged

[@8thlvlMage]

Poor guy forgot the word large after working there and didn't realize what Alan meant so he made him say it again. That's about as annoying as correcting him.

[@fglend73]

Haha. I say large all the time. I refuse to say their stupid size names.

[@vaanes]

Anyone that says “jabroni” gets a thumbs up

[@jackburgoyne8169]

Jabroni 😎

[@jeremyshaver9432]

You should see the texts from Jake. It's always Jabroni or Jabroski or Fasho-tie. Been a bro since 1993. He didn't choose the Jabroni life, the Jabroni life chose him.

[@hoompaloompaa]

Player of lakers Jabroni James

[@corynorell3686]

RICE-ARONI JABRONI

[@Menaceblue3]

@@corynorell3686 Kraft easy cheesy mac jabroni

[@whoisjennacook]

Your videos are super thorough and entertaining! You've answered so many of mine and my client's questions about a lot of the main lifts. So glad I found your channel!!

[@arnieca32]

Fantastic breakdown. This is why when my buddies get interested in powerlifting, I always send them your way. You have the best tutorials out there, broski. Good shit.

[@kaynawests262]

This is honestly quite literally the best bench advice I have had gotten, thank you for this vid

[@sukamyrooster5804]

fyi arching your back is terrible for your spine sooooooooo i wouldnt say its the best

[@FrazzaJ2000]

@@sukamyrooster5804 Do some research before throwing out misinformation. You are wrong.

[@sukamyrooster5804]

Actually I did u should research it

[@FrazzaJ2000]

@@sukamyrooster5804 Googled it. All results said that it's healthy and more safe to arch to ensure your shoulders remain tucked. Sorry, you're still wrong. There's also a reason why every body builder and powerlifter are taught by professions to maintain an arch. Take the hint.

[@matthewvincent4818]

I would say super-arching is an abysmal idea, not to mention ridiculous, but that's not what's being suggested here.

[@coreywitt6174]

Very informative video. Thanks for sharing

[@Semiotichazey]

This video is the best explanation of the purpose of leg drive that I've ever seen, and it gives the best advice for how to accomplish it.

[@jackl8349]

this is the most detailed informative video i’ve ever seen in my life. Thank you

[@PauIdenino]

You forgot the most important rule: *DO NOT MOVE THE BARBELL*

[@nimbledeer2747]

Cx

[@Estebanmdp100]

I love that

[@sadramalekian6911]

Johnny is that tou?

[@matthewvincent4818]

Winner.

[@azerol33power]

SANDY CHEEKS! I WORKED WITH HIM AS A LIFEGUARD!

[@andrewmoss6186]

This bloke I would say has the absolute best advice on the net regarding the real practical details of how to get your lifts up and progress properly. Brilliant thanks

[@smartfitness7200]

This is one of the most informative videos on leg drive I've ever watched.

[@MultiTequilaSunrise]

Watched the video thinking I would learn something new, and it turns out I'm already doing it right. That actually feels pretty good

[@JSheetzArtwork]

What advice would you have for someone who has had ACL reconstriction surgeries with use of hamstring (all same leg). When i try to do this i feel pain in my knee and pressure on the acl. Also, if i try to get exactly 90 degrees or move my legs back, my right hamstring cramps. (been strengthening right hamstring and stretching a lot since 2013) My right leg can only hamstring curl 20 lbs for 1 rep. And doing more than 10 lbs makes my hamstring cramp. Even just standing and curling my leg back cramps from just the weight of my leg.

[@kylen6430]

Along with the essential fundamental bench press videos one would start with...this is probably one of the most illuminating bench press videos I’ve ever seen. Thanks Alan!!

[@kristenlee8377]

I like your coaching approach to this. Thanks for the tips, makes it easier when I explain I to people. Thank you for sharing ♥️ You’ve been one of my favorite people’s to watch for five years now! Entertaining and knowledgeable. As time goes on I still learn from ya. It’s good you don’t run out of content and try to change up your channel. Nice work

[@MohammedAli-1]

Are you supposed to arch on the incline bench? Thanks.

[@kaip122]

As some own who used to work at Starbucks, he should have asked if you wanted sweetener in it. But iced coffee does come standard with sweetener.

[@fuadismayilzada1816]

U have the best digestible videos about lifting.U put very detailed videos so anyone can understand and put that to their workout.I watch them daily.Congrats!!!

[@johnv4487]

This is actually so helpful. Been dealing with shoulder issues for a while now and this looks promising in helping maintain stability in the movement.

[@DesignCourse]

Someone get JM Blakley in here.

[@tonycooper5737]

Lol I immediately thought of JM Blakely when I saw this

[@_beel]

Yo your channel is awesome mate

[@superman060]

That "Oh" Punch Nugget gave when he got his coffee said it all. So much disappointment. Lol

[@mjschaeffer]

Thank you Alan! I've never been able to get any leg drive going with the bench. I think this is going to help. I can't wait to get to the gym and try thinking about the things you talked about.

[@paxonearth]

Wow, this may be the most clear and helpful video about benching that I've ever seen. Alan, you're a great teacher.

[@yermanoh]

did i hear a teeny tiny bit of rammstein in there somewhere

[@iankreuzburg7731]

Du hast... :D

[@NineteenEighty-Four]

Wearing a tank top helps me stick to the bench

[@johnkrstyen7351]

I always find that makes me slide on the bench.

[@NineteenEighty-Four]

@@johnkrstyen7351 I'd probably go shirtless if the gym let me

[@Estebanmdp100]

@@NineteenEighty-Four I wish everyone did so they'd stop bulking and start cutting lmao

[@victorburich1172]

This would have to be one of the best and easy to understand videos on the bench press I’ve seen. Thanks man 💪🏼💪🏼

[@AndreaAustoni]

Very good explanation of leg drive. You have to push and believe. Alan, you're positive energy!

[@ryanschemmann4532]

Can’t believe no one said it yet, so: “Leg dhraave.”

[@riotshieldguy]

1:10 ICH WILL !!!!

[@Noneedw]

YOU HAVE NO IDEA HOW MUCH THIS HELPED ME BRO!!! Thank you so much

[@VEGAROT9000]

MIND BLOWN! THIS EXPLANATION IS PURE GOLD!

[@JohnDoe-zq2ut]

Dude Instagram is about to explode 😂 so many dudes over emphasizing the arch with absolutely no ROM

[@vintner_]

also, super wide grip to get even less ROM. Powelifting rules should be reviewed, I swear...

[@jakeybball]

Vinicius Nascimento I think the best possible change would be to hit a 90 degree angle in your elbows. Kinda like hitting depth on a squat! Even as someone who arched pretty big in competition I would absolutely love to see that implemented in some federation to see how it goes.

[@Venomxjjb]

I saw the "super arch" show up about 2 years ago in my gym. Everyone thought they were power lifters benching 225 and couldn't figure out why their backs hurt all the time.

[@TimIsABat]

@@vintner_ Alan says to go as wide as you can for efficiency. If you can do it I don't see a problem with it. Mobility is also a strength. Its also surprising that people with big arches and wide grip tend to still have built pecs.

[@PauIdenino]

I don't agree with the width argument. Having a wide grip doesn't always allow you to lift more weight. Yes, it decreases the distance the bar has to move, but it also increases the leverage from your shoulder to your hands. It's kind of like going from DB bench press to DB flies. Look at Kirill for example (world record holder for raw bench). His grip is not super wide. You can try for yourself to grip the bar as wide as you can, it's probably not gonna feel lighter.

[@TankP0wnz]

I mean the coffee is still black in color even if sugar is added. Starbucks workers are taught to put sugar in the iced coffee unless you specify not to, unfortunately. They should have asked if you wanted sweetener. I worked there for years.

[@glennmuir5617]

Thanks AT, your advice/coaching really helped me get better at both leg drive and holding my back arch during the bench.

[@jimmy8377]

This is the best video about arch/leg drive I have ever seen and now I actually know what I'm doing when I bench

[@stevewildeagle965]

When i leg drive i get a bastard cramp in my left hamstring, puts me right off.🤬

[@mrscopesman]

yess i can relate as well. also on lat pull down

[@2ossy]

Star bucks is wayyyyyy more expensive than a pre-workout shake...

[@willemdafoe9811]

Exactly what I was thinking

[@mojojojo560]

Such a good break down. I have no questions about this remaining after watching. Thank you!

[@heydude1643]

The best leg drive explanation I've seen thus far. Thanks!

[@McMeatBag]

Iced black coffee? Did the Corps destroy your taste buds?

[@dontparknexttome2591]

Iced black coffee is great. The only problem is, the more heat it loses, the more you realize that it's a weaker blend.

[@alecideas]

Iced black is beautiful and delicious :)

[@Ruthun92]

Try a cold brew! theyre much smoother and easier to drink than a regular black, cooled down

[@MorningMindfulness]

Salty Saxon more caffeine too

[@kristac8123]

I just wear a tank top and trust in my sweaty flesh to stick to the bench ¯\_(ツ)_/¯

[@cornman-re5th]

Now its more of a slip and slide

[@ericdominguez827]

Highly appreciate your videos, keep them up !!

[@MidnightMustang]

Man, thank you so much. My shoulders tended to flatten out during my reps. With this, I was able to keep it strong. Thank you

[@NickVetter]

I couldnt wash my hair after my bench and upper body work out today

[@xelhaku]

America explain this comment

[@jizzypuff]

@@xelhaku we can't explain this.

[@NickVetter]

?

[@Rdc11945751]

probably meant that he was too sore to do it?

[@155nickle]

Ha ha ha, trying to get your top off and wash your hair after one of "those" workouts. Good time. Ha ha

[@lickakaka]

I thought this guy was the same person as Jujimufu all this time 😂😂😂😂

[@czamarripa4]

Thank you so much for this video. This is literally the only video that actually taught me how to properly let drive. I tried pushing up toward the head of my seat and I was actually able to bench better now since I learned how to use leg drive

[@jcg4426]

RAMMSTEIN @1:09😍👍 Alle Deutschen lassen ein Like da!🇩🇪

[@IRLguy777]

This video was really helpful, I now know to never go to Starcucks

[@matthewwild7954]

The best setup video I’ve seen on YT.

[@jeffmcconnell5229]

I'm surprised that I've never actually learned leg drive like you teach it and I've had multiple friends help me with bench form. Thank you for making this video.

[@LYFJV]

Good video. Giving money to starbucks is shit tier behavior though...

[@ChadKirk]

No one cares

[@kamo7293]

3:50 typical "I've only done [insert exercise] once" and reps out

[@tannerK102]

Tomorrow is bench day and I've been struggling, I'm glad I found this today!

[@everythingoflegends8836]

This video is really underrated!! Really good examples!!

[@corynorell3686]

How much leg drive is required to lift that massive beard?