Napra

Power Stairs

StrongmanIntermediate HamstringsAdductors (inner thigh)CalvesGlutesLower backQuadricepsShouldersTraps
Power Stairs, step 1
1. Stand at the bottom of the stairs with the weight held in front of your chest (or on your shoulder); back straight.
Power Stairs, step 2
2. Step up two stairs at a time, extending knee and hip; do not lean forward.

How to do it

  1. In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
  2. 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.
  3. 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.
  4. Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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