Power Stairs
How to do the Power Stairs
- 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.
How to program the Power Stairs
Sets and reps
As a compound movement, the Power Stairs responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Power Stairs is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Power Stairs into a plan
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Frequently asked questions
What muscles does the Power Stairs work?
The Power Stairs primarily targets the Hamstrings. It also recruits the Adductors, Calves, Glutes, Lower Back, Quadriceps, Shoulders, Traps as supporting muscles.
What equipment do I need for the Power Stairs?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Power Stairs should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
