feet tucked under on toes vs. feet spread out on heels
Are there certain pros and cons to each, or is it purely based on the lifters leverages?
Part of it is that some feds require your feet to be flat.
Will some feds dq you if your toes lift off the ground?
[quote]Fletch1986 wrote:
Will some feds dq you if your toes lift off the ground?[/quote]
I think most feds have rules against changing foot position during the lift. on toes or flat footed.
What Dave gets him to do at the beginning of this vid will help you find what feels right for you.
USAPL: feet must be flat with no movement during the lift.
Timely topic…I have been playing with this lately. The guys that got me into powerlifting all bench on their toes with the thought process of helping to arch as much as possible. I always did it this way “just because” it was all I knew. I have been trying more flat-footed, driving through the heels. Here’s my .02…I can arch just as well and keep my traps planted in the bench; I feel more stable; I get a lot more leg drive; the down side is that I now have a huge problem raising my butt. I have a meet in two and a half weeks, so I don’t have time to iron this out right now. I think I’ll go back to toes for now, and try to iron out the flat-foot after the meet. Any tips on getting good leg drive without raising my butt?
Yes. Make sure your knees are always below your hips. It becomes impossible for your hips to raise like that. You might have to spread your feet out and forward some to do this.
x2 on the spread the legs to keep the ass on the bench.
There’s several foot placement pointers in the “So you think you can bench” videos, like Trav said. Watched it yesterday, felt way better for my whole set-up.
Thanks for the suggestions. That also explains why my training partner didn’t have the same problem when trying the flatter foot placement. That short furbie-looking m#%^@!@f@%$@r’s feet barely touch the floor at all!