Strongman Power Stairs Weightlifting Max

1. Stand facing the first step with the implement between your feet and the handles at mid shin.
2. Hinge at the hips, keep the back flat and grab the handles with a double overhand grip.
3. Drive through the legs and extend the hips hard to lift the implement.
4. Guide it up and onto the first step using the hip drive, not the arms.
5. Release the handles, step up onto the stair and reset your stance behind the implement.
6. Repeat the hinge and drive to lift it onto the next step.
7. Continue until the implement sits on the top step, then rest before the next attempt.

Common Mistakes

• Rounding the lower back: Fatigue and a low start position tempt the spine to flex. Set the hips high enough to keep the chest up and brace hard before every pull.
• Pulling with the arms: Trying to curl the implement onto the step wastes grip and wrecks the elbows. Keep the arms straight and let the hips throw the load upward.
• Standing too far back: A long reach to the step forces a horizontal pull. Stand close enough that the implement only needs to rise, not travel forward.

Programming Tips

Train power stairs as the main event of a strongman session when fresh, for 3 to 5 sets of 3 to 6 reps, where each rep is one step climbed. It is for maximal hip and leg power under fatigue, so rest 3 to 4 minutes between sets. Lighter implements for more steps build conditioning for competition.

Set the handles at mid shin and the first step close to the implement, with chalk on the hands. Start at 80 to 100 kg for men and 50 to 70 kg for women, and add 10 kg once three full ascents are completed cleanly. The most common fault is rounding the back as the hips shoot up early. Fix it by keeping the chest and hips rising together, as in a stiff legged deadlift that finishes with a shrug.

Common Questions

What muscles do power stairs work?

They work the glutes, hamstrings, quads and spinal erectors through repeated hip hinges, with the traps, forearms and grip holding the implement. Stepping up between lifts also loads the quads of the lead leg.

How heavy are strongman power stairs?

Competition implements typically range from 180 to 270 kg, with lighter weights for novice and women's classes. In training, start at 80 to 100 kg and build up over months.

How can I train power stairs without the implement?

Use a loaded trap bar or heavy kettlebell and lift it onto a sturdy box, resetting behind it each time. Heavy deadlifts, stone loads and box step ups cover the same strength demands.