Step Ups (barbell)
Step Ups are a simple, classic bodyweight strength exercise that can be intensified to create more strength by adding external weight. In this version of the Step Up, a barbell is placed on the back of the shoulders (just like for Back Squats) and then the Step Ups are performed.
The technique for Step Ups is very simply. Set a plyo box (or some other sturdy box or step) that is about 12 inches high on the ground, stand in front of it, step up on to it with one foot, and then bring the other foot up onto it as well. After both feet are standing on the box, step back down with the foot that you stepped up first with, and then step back down with the other foot. Repeat the planned number of repetitions like this, leading with this same foot on each step up. Then perform the planned number of repetitions leading with the other foot.
Make sure that your entire foot (including your heel) is on the box each time you step up (do not step up with only your toe or the ball of your foot on the box). This is highly important in order to make sure that your glutes and hamstrings are fully utilized and properly activated on each rep. Also, deliberately focus your mind on utilizing your glutes and hamstrings on each rep. Many people have strong quads and very weak glutes and hamstrings, so it is always worth consciously making sure that the glutes and hamstrings are involved and doing their part of each rep.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
The technique for Step Ups is very simply. Set a plyo box (or some other sturdy box or step) that is about 12 inches high on the ground, stand in front of it, step up on to it with one foot, and then bring the other foot up onto it as well. After both feet are standing on the box, step back down with the foot that you stepped up first with, and then step back down with the other foot. Repeat the planned number of repetitions like this, leading with this same foot on each step up. Then perform the planned number of repetitions leading with the other foot.
Make sure that your entire foot (including your heel) is on the box each time you step up (do not step up with only your toe or the ball of your foot on the box). This is highly important in order to make sure that your glutes and hamstrings are fully utilized and properly activated on each rep. Also, deliberately focus your mind on utilizing your glutes and hamstrings on each rep. Many people have strong quads and very weak glutes and hamstrings, so it is always worth consciously making sure that the glutes and hamstrings are involved and doing their part of each rep.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com