Step ups anyone?

[Ben Moskowitz]

Mike Robertson probably has something to say about it in his new DVD "The Single Leg Solution." It's pricey by my standards, though: $97.

http://singlelegsolution.com/

[Garrett Smith]

380kg back squat with two-second pause. Forgive me if I say I'd have to see it to believe it.

[Shane Skowron]

Don't know much about step-ups for strength, but I know some endurance athletes who rely on high-rep step-ups for endurance, especially in the mountains. Rob Shaul is a big advocate of them.

However, it's the most boring exercise I've ever done in my entire life, no joke. 20 minutes and I was going crazy. This is coming from a guy who has run, rowed, swam, and metcon'd for hours at a time.

[Brian DeGennaro]

I think I've heard a coach or two say they've seen Taranenko do a double at 350kg with a pause.

[Chris Butler]

Originally Posted by Brian DeGennaro

I think I've heard a coach or two say they've seen Taranenko do a double at 350kg with a pause.

That's probably high bar and ATG? AMAZING!

[Gant Grimes]

I did these in the late 80s/early 90s when the
bodybuilders were doing them. I haven't done one or read an article about them since. Do mountain climbers with a weight vest if you want.

[Steve Shafley]

So, elite olympic lifters do step ups so you think you ought to do them too? The issue I have with the article about Spassov and the step up is that it's basically unverified by anyone.

It sounds like the typical misdirection that came from foreign OL coaches when US OL coaches asked them questions they should have already known the answer too.

Also, I've seen samples of Yuri Sedykh's training under Bondarchuk, and they do include both squats and step ups. Single leg strength being dramatically more important to a hammer thrower than an Olympic lifter.

http://members.ozemail.com.au/~b.wag...l%20Hammer.pdf

1. Exercises for the legs included leg press, squat jumps,
hip/leg sled, squats. For the trunk., twisting and related
drills while the back was worked with Olympic lifts.

(d) Conditioning Exercises
Step-ups (height 60cm) 3X10 with 100kg, performed quickly
Delivery imitations 15kg plate X 15 each side
Hurdle jumps (100cm) 4X10
Trunk twisting 40kg plate 2x10
Trunk twisting 60kg plate 3x8
Hammer swings 9kg hammer x 15 on each side
Snatch 70% x 10 + ( 80% x 8-10) x4

[Chris Butler]

Originally Posted by Steve Shafley

So, elite olympic lifters do step ups so you think you ought to do them too?

No actually just curious.

[Will Peterson]

My feeling on step-ups (and this is without the weight of anything outside of experience) is that they are an undervalued exercise since they are not directly applicable to an olympic or power lift. The depth of the movement should be similar to that of a squat (prob 4 to 7 risers plus the step depending on height -- 12 to 20 inches) and they will be most beneficial with dumbbells. The reason for the height is the depth of a squat -- aim for at least a 90 degree leg bend. The reason for dumbbells is the grip work. There are more people stronger than me rather than weaker, but 8x per leg with 80lb dumbbells in my hands works the grip like few other exercises (esp on the 4th or 5th set). Do this workout on "off" days with Bulgarian split squats . . . add a little core work and you are done.

Now, get rid of back squats totally in place of step ups . . . I think that is a curve ball to athletes of a similar caliber. No one likes to give up their training structure.

[John Vernon]

i do 'em with a loaded barbell overhead. less boring that way.