Barbell Step Ups
|Secondary Muscle(s)||Glutes, Hamstrings, Abductors, Adductors|
Barbell Step Ups Instruction
- Have a box placed, its height slightly below your knee, near the squat rack.
- When placing a foot on the box, your thigh should be parallel to the floor.
- Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back.
- Get underneath the bar, placing it on your traps
- Have your hands outside shoulder-width in a position where you can create torque in your shoulders. The equates to a strong upper back position.
- The bar does not sit loosely on your back.
- You want your torso in a strong, vertical position.
- Chest up and eyes fixed straight ahead.
- Unrack the bar and approach the box.
- Place one foot on the box, maintaining core and postural integrity.
- Focus on driving your foot through the box, activating your glutes, quads and hamstrings of the working leg.
- AVOID PUSHING OFF THE BACK LEG.
- Stand tall on the box then lower your non-working leg to the starting position.
- Don't let your body fall forward or let excess weight be put on the balls of your feet.
- Avoid 'rolling' or 'rocking' into the movement. Be strict with the execution.