Power Stairs

Also called power stairs, strongman stairs and stair carry.

Works

Hamstrings, plus adductors, calves, glutes, lower back, quads, shoulders and traps

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.

1. Begin by taking the implement with both hands. Set your feet wide, with your head and chest up. Drive through the ground with your heels, extending your knees and hips to raise the weight from the ground.
2. As you lean back, attempt to swing the weight onto the stairs, which are usually around 16-18" high. You can use your legs to help push the weight onto the stair.
3. Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.

Cues

• Wide stance, chest up.
• Drive the hips through to swing up.
• Land it on the next step.
• Reset your grip each step.

Common mistakes

• Rounding the back to lift.
• Arms doing the work.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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