Power Stairs
Heavy implement propelled up a step or box
- Level
- Intermediate
- Equipment
- Weight Plate, Step Platform, Kettlebell
- Movement
- Power clean · Standing
- Tracks
- Weight & Reps
Works
Full Body Glutes Hamstrings Quadriceps Lower Back Traps Calves Back
How to do it
- Stand facing a sturdy box or stair with your feet shoulder-width apart.
- Hinge at the hips to grip the implement firmly with both hands.
- Drive aggressively through your heels to extend your hips and knees.
- Swing the object upward and forward using momentum from your legs.
- Guide the implement onto the step while maintaining an upright torso.
- Reset your stance and repeat the motion for the desired reps.
Common mistakes
- Rounding the lower back during the initial pull.
- Using only arm strength instead of leg drive.
- Leaning too far forward when placing the weight.
- Failing to reset feet before the next repetition.
Safety
Ensure the box or stair is stable and will not slip under load.
Clear the landing area to prevent tripping while moving backward.
Keep your shins and toes clear of the implement as it swings and lands on the step.
Tips
- Initiate the lift with your legs, not your lower back.
- Keep your chest proud and spine neutral throughout the swing.
- Focus on speed during the upward phase of the movement.
Details
- Base movement
- Power clean
- Load position
- At the sides
- Arms
- Both
- Legs
- Both
- Body position
- Standing
- Stance
- Shoulder-width
- Tempo and range
- Explosive
