Barbell Step Ups

a.k.a. Barbell Step-Ups

Differentiation: Mechanics

This variation of a step up is unique. Here is how: you use an Olympic bar. Using the bar allows you to add heavier weight to the exercise. Using heavier weight can increase the overall strength of your legs. | Since you step up to a platform, | you must engage your core to maintain balance. Using your core increases the overall strength of your core.

Starting Position

To get into starting position, do this...

1) Stand inside the squat rack with your back to the bar.

2) Locate a squat rack to help you get the Olympic bar on and off your shoulders.

3) Set the Olympic bar on the rack's pegs at just below shoulder height.

4) Locate a movable flat bench.

5) Load plates onto the bar on the rack.

6) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

7) Step under the bar and center it across the back of your neck, along the tops of your shoulders.

8) Grasp the bar - with your hands 6 - inches wider than shoulder-width apart - with your palms facing forward

9) Use your legs to push the bar upward. Then move the bar off of the rack and straighten your torso...

10) ...and use your hands to stabilize the balance of the bar.

11) Take a few steps back and clear the bar from the rack - so you have enough space to perform the exercise.

12) Walk the loaded bar carefully to the center of the bench.

13) Stand facing the bench.

14) Place your feet about shoulder-width apart for stability.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) With the bar on your shoulders, place your left foot on the bench

3) Then, exhale as you step up and onto the platform with your left foot.

4) This is the ending position.

5) Pause for a count of one second.

6) Then, inhale as you step down to the floor with your right foot first.

7) Then, step down with your left foot.

8) Repeat the exercise, stepping up with your right foot first.

9) Continue reps until you have completed a full set, alternating feet and legs for each rep.

Proper Form

Pay special attention to following proper form by...

Be sure to use a solid platform that is approximately knee high.

Step up completely onto platform with both legs before returning to the floor.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

No video has been published yet.

Nobody appears in the video.

Tip

Focus most of your body weight onto your heel when you step onto the bench.

Comments