Upside-down Leg Press

Nick500 · 29-11-2005, 01:18 AM

Does anybody do these? I find them an effective alternative to squats - suitable for people like myself with knee problems.

Lay a mat down on the floor underneath a smith machine/rack.

Set the spotters so that your rep will finish as low as if you were doing a deep squat.

Set the weights, pushing from the upper part of the foot to allow for the smith twist to set back on the rack.

Normally would do (discounting the weight of the bar which i take as 20kg):

80kg x 20 rep for warmup1
120kg x 15 rep for warmup2
200kg x 12 reps
240kg x 8 rep
260 - 280kg x 6 reps

Thats what i normally aim for. Sometimes I go a bit mental and manage to get loads of reps out on the 200kg. If i'm having a bad day and not repping high enough, i drop the weight to about 160 and go for 20 + reps (trust me the burn is unbelievable).

Recently the smith machine has been almost toppling over (i think that the machine has come away from the wall and is just imbalanced) which has stopped me from doing all the sets I want to do on this machine, but its still good fun.

Give it a go and see what its like

Nick

TheDaddy2003 · 05-12-2005, 07:05 AM

i usually stand on my head and push the machine up with my arse while maintaining a seated position

29-11-2005, 01:18 AM	#1 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,227 Rep Power:	Upside-down Leg Press Does anybody do these? I find them an effective alternative to squats - suitable for people like myself with knee problems. Lay a mat down on the floor underneath a smith machine/rack. Set the spotters so that your rep will finish as low as if you were doing a deep squat. Set the weights, pushing from the upper part of the foot to allow for the smith twist to set back on the rack. Normally would do (discounting the weight of the bar which i take as 20kg): 80kg x 20 rep for warmup1 120kg x 15 rep for warmup2 200kg x 12 reps 240kg x 8 rep 260 - 280kg x 6 reps Thats what i normally aim for. Sometimes I go a bit mental and manage to get loads of reps out on the 200kg. If i'm having a bad day and not repping high enough, i drop the weight to about 160 and go for 20 + reps (trust me the burn is unbelievable). Recently the smith machine has been almost toppling over (i think that the machine has come away from the wall and is just imbalanced) which has stopped me from doing all the sets I want to do on this machine, but its still good fun. Give it a go and see what its like Nick ______________________ - Obsession is what lazy people call dedication -

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05-12-2005, 07:05 AM	#2 (permalink)
TheDaddy2003 Making Progress Join Date: Sep 2005 Location: Wales Posts: 184 Rep Power:	i usually stand on my head and push the machine up with my arse while maintaining a seated position