Power Stairs

intermediateother·compound·pull

Muscles Worked

Primary

biceps femoris gracilis popliteus semimembranosus semitendinosus

Secondary

adductor brevis adductor longus adductor magnus adductor minimus gracilis obturator externus pectineus sartorius Abductor digiti minimi of left foot Abductor digiti minimi of right foot abductor hallucis adductor hallucis extensor hallucis brevis extensor hallucis longus fibularis brevis fibularis longus fibularis tertius First lumbrical of left foot First lumbrical of right foot flexor accessorius Flexor digiti minimi brevis of left foot Flexor digiti minimi brevis of right foot flexor digitorum brevis flexor digitorum longus flexor hallucis brevis flexor hallucis longus Fourth lumbrical of left foot Fourth lumbrical of right foot gastrocnemius plantaris soleus tibialis posterior gemellus inferior gemellus superior gluteus maximus gluteus medius gluteus minimus piriformis quadratus femoris iliococcygeus iliocostalis lumborum longissimus thoracis lumbar rotator semispinalis thoracis serratus posterior inferior Set of interspinales lumborum Spinalis Tendinous arch of levator ani rectus femoris vastus intermedius vastus lateralis vastus medialis coracobrachialis deltoid infraspinatus muscle serratus anterior subscapularis supraspinatus teres major teres minor Ascending part of left trapezius Ascending part of right trapezius Descending part of left trapezius Descending part of right trapezius levator scapulae trapezius

How to Perform

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

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.

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.

Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.