KOdestruction wrote:Thank you for those videos, Donn, butred_donn wrote:Powerlifting - a competition consisting of the squat, bench press, and the deadlift. No sandbags, no kettlebell high pulls/swings. We've got a lot of Beni's deadlifting, and Malanichev's squat plus one bench video, but precious little else.
no love for my Laura Phelps-Sweatt video?!?! That was some quality lifting.
To be honest, i was kinda hoping you could shed some light on the advantages of having her legs so far back. I'm not really what you'd call a "lifting connoisseur" and i'm just baffled by her stance.
Truth be told, I watched her squat then shut the video down. Depth might or might not have been good on all of those, but I've had a much greater range of motion doing partials in the front squat. Hell, I've done shrugs with a bigger ROM. That kind of lifting, super-geared and tiny ROM, just isn't my thing.
Now, on the legs.....
Bench form can be as highly variable as squatting or the Olympic lifts at the high level. All sorts of things vary between top-flight competitors, which stresses the need to find the form that works best for your build and mindset. For instance, there have been world-record benchers that press with their arms as far as the bar will allow and others that grip as narrow as many will close-grip bench.
This is a highly instructive blog post by Jamie Lewis on the subject of ideal bench form:
When it comes to leg positioning, most contemporary lifters will be attempting to maximize their tightness, solidity, and even leg drive via foot positioning. Presumably her foot placement does just that for her.
Scott Mendelsson was greatly pleased to hear that one person asking him questions had strained his quad while benching and most powerlifters that I've listened to have agreed that the ability to become uncomfortably tight in the bench setup is a sign that you are doing something right. I know that Mendelsson said that he took to wearing steel-toed boots to protect his toes while benching, and there's a picture of a Russian doing an arch/foot combo that is absolutely freaky. Some federations require the heel to be on the ground, and others don't, so that can factor into the decision.
In my case, I found that a high arch, tucked elbows, and tucked feet (though not fully on my toes tucked) worked best for me. When I say "tucked" I mean that they were probably at least as close to my hips as they were to my knees. Unlike her, I found that my base was a bit more solid when I kept my heels down, and this kept my hips tighter, transferring to all of my body. This overall positioning helped keep my legs, hips, back, and abs tight, and I could even start the press by driving my legs into my hips, and then pressing the bar up and a little towards my navel.
That "combined drive" was inspired by a tip from Dave Tate, I believe, who suggested that the "diagonal" forces would cancel out and allow for greater overall force. If that wasn't from Tate, then it was some of his other tips that helped me arrive at that little conclusion all by my lonesome.
Finding this to be my favorite setup was simply due to experimentation and note-taking on my form for a couple of months. Realistically I probably have only trained the bench with any focus for 4 months within the last three years, and haven't done it at all for over a year and a half due to my Olympic lift training. During that time, though, I probably got more dedicated improvements in my form than in any lift besides some recent work in the snatch/c&j, because I was bringing in so many new thoughts and looking at so many solid lifters/coaches.
Fearless6691 wrote:MuayCrim wrote:KOdestruction wrote:look at how far back her feet are during her bench
what the fuck....ive never seen that before, though, I've never seen very many females bench.
Too flexible for their own good lol.
Don't knock it unless you've tried it. If you've tried it, and it didn't work for you, it might be that it works perfectly for someone else.