The expand the discussion, there are articles which compare the TBDL (trap bar dead lift) with both the back squat and the leg press and suggest that the TBDL can be an acceptable variation for both. After all it looks way cooler to load up 6 or more 45 pound plates on each side of the leg press than to get under the bar in the squat rack with only 1 or 2 each side. Safety – Trap Bar Deadlifts are safer than both squats and conventional deadlifts. While the traditional squat is a great way to build muscle, your muscles will start to adapt to the movement over time. I’m sure you know what I’m talking about when you see those guys in the gyms load up the leg press platform with damn near every 45 lb. My simplest answer is look at Tom Platz. http://bonvecstrength.com/2013/06/03/how-to-leg-press-without-feeling-like-a-sissy/, http://www.joper.org/JOPER/JOPERVolume3_Issue2_4_6_2016_76.pdf. You're also pushing at an angle of 45 degrees so gravity isn't working against you like it does when you squat. When you are using the same amount of weight, there is far less pressure on the spine when you are using the leg press than when you are using the squat exercise. Say i can deep leg press 450 for 10 reps could the average joe parellel squat 225 for 5 reps. I'm able to bench 135 and deadlift 185, so my squat should be a lot more than 135, right? Plus, a leg press machine provides a much more targeted leg workout than the traditional squat. The Common Complaints About Squatting and Deadlifts There are two common complaints people have about doing squats and deadlifts and both stem from the same source. You can do them instead if you want, but if you want to get as strong and as much development as possible do the squat. The four percent variances in the lifts and their further variances with regard to the squat when extrapolated to the deadlift reveals that a deadlift can be 50-68% higher than the squat. I’ve seen more videos of this on YouTube and Instagram than I care to admit and though these scenarios tend to provide a lot of humorous content for many comedians…such a ridiculous attempt is both scary and dangerous to me and I’m a professional strength coach. If you want to work on a better understanding of squat movement patterns you can train with me at Brandon Richey Fitness in Buford, Georgia or remotely. Very Comfortable. You understand yourself better than anyone, and you know your goals. According to one study from the Journal of Strength and Conditioning Research, a free weight squat activates 26% more hamstrings, 34% more calves and a whopping 49% more inner quads than Smith machine squats. References. Brian clarified, “The squat works the total body and is much safer than the leg press. 1. Leg Press. Squats can also be done without any weights . It’s the preferred exercise for … Rainbow. So, squat vs leg press is not a dilemma for you … The parallel squat group saw a 12.4% increase in squat jump performance and a 12% increase in countermovement jump performance. He never did a leg press, but he’d squat until the cows came home. This basically bleeds you of developing any strength throughout your core, or pillar like you would when resting a barbell on your back, or holding one in the racked position during a barbell front squat movement. If you were planning to switch from a leg press to squats, you would start at a lower weight in order to learn technique, so the squat lifting weight at first would have little relationship to your leg press weight. More Weight: leg press machines can typically accommodate a higher maximum weight giving you more room to grow. Not to be gross, but this is where one of the biggest needs of the ability to squat came from. The same thing can be said about the leg press when compared to the squat. The squat is a natural movement. I am bad at back squats. Obviously, if you’re looking to surpass the intermediate level, you’ll need to be able to squat much more than these recommended values. I can talk about this stuff for hours and I think it's important that everyone understands what it means when they make certain exercise choices. Her press is about the same as i but her squat even slightly weaker then mine. The difference here is the amount of weight you can work with. Just remember that a lack of mobility is a lack of function and a lack of function means a lack of mobility…and possibly stability. I noticed the horizontal leg press i push much less and 200 pounds seems similiar to 400 on the 450 incline, Nothing wrong with your knees going over your toes in squatting. Because the legs are more isolated in the leg press, and your upper body is supported by the machine, you can work with much more weight than you could with barbell squats. Curious to what is a good general 45 degree incline leg press translation to barbell back squat. My gf leg press 410 for 8 to 10 but squats 155 for 8 and has been squatting for over a year now. Synergist muscles act on movable joints. You are doing great. Squeeze your glutes when you squat. Like me she dont normally do squats. Nothing. There is no comaparison, squats are way harder. In fact that might be a bit high. Most people in the gym don't know how to squat properly and most that do squat, don't load the weight up. Left Ventricular Wall Stress During Leg Press Performed with a Brief Valsalva Maneuver. When the leg press is utilizing a weight stack, it usually hovers a little over the 300-lb mark. Usually, you squat about a 30-35%, sometimes 25% if you suck at squats, of what you leg press, but leg press shouldn't be done heavy anyway. With the leg press, you’re also not training yourself to be able to get into the squat position to take on tasks such as gardening, to work in low positions, or to get in and out of tight places like you might need to do with a home construction project. (People who can perform ultra-heavy barbell squats, can often do complete leg presses with up to seven, 45-pound plates on each side.) My early days lifting I only did leg press, worked up to 500# for reps before I decided to give squats a go. Intensity – Most people can trap bar deadlift more than they will ever be able to squat. Both the leg press and squat are intended to strengthen the muscles of your legs, but the leg press has several limiting factors concerning the action of the movement compared to the squat… and the squat strengthens more than just your legs. You’re certainly not going to be able to demonstrate and train the hip hinge with the leg press either as your hips are locked into place. Leg press, conventional squats, and hack squats are all essential workout for you. If you can hit 500 on the leg press for 10 reps you’ll be lucky if you can get in more than 3 full squats with 185. Photography by Bev Childress of Fort Worth, Texas. Brandon Richey Fitness in Buford, Georgia. I can leg-press 2-something (maybe 240lbs) but when I squat, I'm only able to do 135lbs. If you’re using one leg more than the other, the machine won’t provide you with the same feedback as the squat would. Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all. Unlike squats, which needs you to have a spotter, you can do leg presses alone as long as you … The easiest way to learn to squat correctly is to start box squatting, it is hard as hell, but after a couple of months you will be much stronger. Rainbow your squat level i cant do yet. Synergist muscles perform or help perform, the same set of joint motion as the agonists (the primary mover). However even the smallest women can load the plates up on the leg press. The squat has a much greater range of movement than the leg press, meaning that the muscles that are being recruited are all doing much more work than the leg press can offer. Leg press machines can hold 8 or more plates on each side and even more loaded on top. When you sit on the leg press machine you’re not training yourself to be better, or more capable of picking something up off of the ground, or for even being able to do something as natural as to take a crap. It is a natural steroid and a potent regulator of all that makes you a man. In my opinion/experience there is very little crossover. The platform moves along a fixed track and your hips and lumbar are in a fixed position as you sit in the seat in order to lift the weighted platform. (2001). From my experience, while it can build size leg press strength does not transfer to squat strength. A leg press is better than a squat for some things and not for others. On other hand my gf is up to 400 (slightly less then i or her gf) on leg press but can squat 155 for 10 reps (which is more then i or her gf). I hear that you should be able to squat about 50%. If I had to guess there is virtually never going to be a situation in your life where you would sit in a fixed position and simply push a sled away from your body. There is a lot more to doing squats that just pushing the bar up and down that IMO, it's not worth the effort to try to "predict" one from the other. The squat requires good form, and core strength that the leg press does not. This is a total waste of time in an attempt to build strength and on top of that is incredibly dangerous. Just yesterday I convinced one of my friends that the leg press wouldn’t get him as jacked as squatting. 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