Power Stairs
Power Stairs is a strongman strength - lifting a load onto a step exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Hip adductors, Gastrocnemius, Soleus, Gluteus maximus, Erector spinae, Quadriceps, Deltoid, Trapezius
- Exercise type
- Strongman strength - lifting a load onto a step
Exercise technique
- Step
Choose sturdy stairs or a training platform capable of supporting the load.
- Grip
Grasp both handles of the load and set your feet comfortably apart.
- Preparation
Keep your head and chest tall as you bend your hips and knees.
- Lift
Push into the floor and extend your hips and knees to raise the load.
- Guide
Keep the load close to your torso and guide it onto the first step under control.
- Place
Keep your fingers clear of pinch points and seat the load fully on the step.
- Reset
After the load is stable, reposition your feet for the next lift.
Key technique points
- Verify the load capacity of the step.
- Grip evenly with both hands.
- Lift the load close to your torso.
- Do not overextend your lower back to reach the step.
- Protect your fingers near edges.
- Reestablish balance on every step.
Common mistakes
Unsuitable step
Do not use a surface that could slide or break under load.
Throwing the load
Do not aim for the step with a large swing instead of control.
Trapped hand
Do not put your fingers between the lower edge and the step.
Uneven grip
Do not hold one handle higher and tilt the load.
Pulling with the back
Do not omit leg drive and lift with a rounded back.
Unbalanced forward step
Do not climb to the next step before the load is settled.
Frequently asked questions
Power Stairs: why is “Unsuitable step” a mistake?
Do not use a surface that could slide or break under load.
Power Stairs: why is “Throwing the load” a mistake?
Do not aim for the step with a large swing instead of control.
Power Stairs: why is “Trapped hand” a mistake?
Do not put your fingers between the lower edge and the step.
Power Stairs: why is “Uneven grip” a mistake?
Do not hold one handle higher and tilt the load.
Power Stairs: why is “Pulling with the back” a mistake?
Do not omit leg drive and lift with a rounded back.
Power Stairs: why is “Unbalanced forward step” a mistake?
Do not climb to the next step before the load is settled.
What should I focus on when doing Power Stairs?
Verify the load capacity of the step. Grip evenly with both hands. Lift the load close to your torso. Do not overextend your lower back to reach the step. Protect your fingers near edges. Reestablish balance on every step.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.