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Title: Question on step ups Post by: burgerc on October 31, 2007, 08:43:05 pm Maybe somebody can help me with this: I am incorporating now step ups into my program. Today I used a 14" box to step onto. I am not sure if this is optimal though. I felt it could be higher.
Is there a rule of thumb as to how high a box should be for the step up in relation to a lifters height? What are your experience with the step up movement? Thanks in advance for any advice! Title: Re: Question on step ups Post by: kris on October 31, 2007, 10:02:55 pm Is there a rule of thumb as to how high a box should be for the step up in relation to a lifters height? I usually look at the angle of the thighs and try to get the box high enough to approximate legal squat depth. Like you, I'm quite a newbie on the movement and some reps tend to look quite ugly as I struggle to keep the balance. The fairly high stack of boxes is probably a contributing factor, getting the box lower would probably help in that regard. I have a hate-love relationship with the step-up: I hate the low weights I can handle, but love what it ought to do for my weak quads. I've also done my share of lunges, but find the step-up much more controllable. I spent my youth doing martial arts, but you couldn't tell from seeing me do these... ::) Looking forward to seeing more suggestions. Title: Re: Question on step ups Post by: burgerc on November 02, 2007, 12:58:43 pm Thanks for the tip.
Has anybody got a YouTube video link which could act as an instruction? Title: Re: Question on step ups Post by: TNToCDN on November 23, 2008, 09:39:10 pm Measure your inseam. From your crotch to the floor. I found 80% of your inseam length is about the maximum height that can be handled. Anybody that can do between 70-80% of their inseam has a pretty good set of legs.
If you drive with the heel you can really target the hamstrings and glutes. Don't push off the bottom leg. That's cheating. TNT Title: Re: Question on step ups Post by: burgerc on November 24, 2008, 01:44:04 pm Thanks.
Title: Re: Question on step ups Post by: tearsnrain on November 28, 2008, 06:49:55 pm Read this, then spend some time doing the single leg program:
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/5_programming_strategies_for_quick_results&cr= I did the single leg stuff for 16 weeks. Since I could not do a pistol at the time (now I could do one), I did a lot of reps of just the lowering portion of a pistol to a below parallel step. After all that, I was able to squat ass to grass for the first time, hold it, then squat it up. I had more control and pop, too. I now do assisted pistols for high reps with a green band (5 sets of 10) but will soon switch to doing them with a purple band for lower reps. Good luck. Title: Re: Question on step ups Post by: burgerc on December 03, 2008, 10:37:11 am Thanks for the tip. Your results are encouraging. I should try to incorporate some of the elements in my next program cycle.
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