Power Stairs
A intermediate strongman exercise for the hamstrings, done with a other equipment.
- Main muscles
- Hamstrings
- Also works
- Quads, Calves, Glutes, Lower back, Shoulders and Upper back
- Equipment
- Other equipment
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Power Stairs
- In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
- 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.
- 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.
- Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Questions
What muscles does the Power Stairs work?
Mainly the hamstrings, with the quads, calves, glutes, lower back, shoulders and upper back helping.
Is the Power Stairs good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
How many sets and reps of the Power Stairs should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).