Bench Sprint
Trains the Quads.
- Equipment
- A box, a flat bench or an adjustable bench
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Stand facing a low bench or step with one foot on it and the other on the floor.
- Drive up through the foot on the bench and switch the feet in the air, so the other foot lands on the bench and the first lands on the floor.
- Keep switching quickly, driving from the foot on the bench each time.
- Keep the torso upright and the arms pumping as in running.
- Land on the bench with the whole foot each time.
- Continue for the chosen time or number of switches.
Common mistakes
- Landing on the bench with the toes only. The whole foot lands on the bench; a toe landing on a bench edge slips.
- Leaning forward over the bench. The torso stays tall; a lean is the hips staying low and the drive going forward instead of up.
- Using a bench that is too high. The switch has to be fast; a high bench slows it to a step-up.
- Letting the floor foot land heavily. It touches down lightly and the next drive comes from the bench.