Leg Press

An anatomical drawing of a man performing a Leg Press on a machine with a 45-degree angle. The muscles being worked are labeled and highlighted.

Listen, I’ll be honest, the Leg Press is far from a key piece of equipment for wrestlers looking to get strong.

I rank it well behind Squats, Deadlifts, and Prowler Pushes.

However, it does have its place.

Specifically, I like to use it in programs focused on gaining mass.


Because those programs need A LOT of volume!

And having wrestlers get a bulk of that volume performing Squats and Deadlifts is a surefire way to crush their backs and fry their systems.

So, whenever I’m designing a lifting program for a wrestler looking to gain weight, a Leg Press and/or Single Leg Press will more than likely be included.

Ok, that’s enough talk. Let’s get into some videos.

Leg Press

This doesn’t need a whole lot of explaining.

Just focus on getting as of a full range of motion as possible while keeping your low back in contact with the pad at all times.

By the way, if you notice your low back is constantly coming off the pad, switch to a Single Leg Press (below).

In addition to the standard Leg Press, I’ll also sometimes program a “Pause Leg Press”.

All that simply means it to add a 2-3 second pause at the bottom of each rep.

The sled should be resting on the bottom safety supports during this pause. I’ve found this Leg Press variation to have a great carryover to low-end/off the floor deadlift strength.

Single Leg Press

The other Leg Press variation that I’ll use in programs is the single leg variation.

I’ll oftentimes use it in mass gaining programs.

But I’ll also use it if I discover a big strength imbalance between a wrestler’s legs. This is mainly noticed during “shifting” in a Squat. Read more about the issue in this post- Fixing Your Squat.

Anyway, here’s how to perform a Single Leg Press.

If you notice that one leg is much weaker than the other, always start with that leg. Also, be sure to keep the reps and weight the same for both legs.

With consistency, over time the imbalance will start to correct itself.

Finally, if you notice “shifting” or another breakdown during a lower body exercise like a Squat, lower your working weights to a point where you no longer notice the breakdown.

As your leg imbalance improves, begin to build your weights back up for your other lower body exercises. Does this makes sense?

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


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