Exercise
Power Stairs
Also known as: strongman stairs, loading stairs, power stair carry
Power Stairs is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: adductors, medial gastrocnemius, gluteus maximus, lower back, vastus lateralis, anterior deltoid and traps. Equipment: other.
EquipmentOther
TypeCompound (multi-joint)
MovementPull
CategoryStrongman
Muscles worked
How to do it
- 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.
Similar exercises
Axle Deadlift
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Biceps femoris
Box Jump (Multiple Response)
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Box Skip
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Hurdle Hops
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Prowler Sprint
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Chair Leg Extended Stretch
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Alternatives with other equipment
Stiff-Legged Dumbbell Deadlift
Dumbbell
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Power Clean
Barbell
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Alternating Hang Clean
Kettlebell
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Band Good Morning
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Glute Ham Raise
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Inchworm
Bodyweight
Biceps femoris
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