Thursday, June 7, 2012

Exercise of the Day: Barbell Step Ups

Ask my clients this week and they will tell you all about how I made them do barbell step ups (and lots of them!) this week in their lower body workouts. Barbell Step-Ups are a great way to work your quadriceps, but also work your other leg muscles as well. Because you are using the step, the exercise also requires coordination, balance, and core engagement.

Depending on how whether you are doing a strength or endurance workout, you can also play around with how many plates are on the dumbbell. If you do not have access to a barbell, or it is difficult for you to balance the barbell on your shoulders, you can also do this exercise holding dumbbells in your hands.

1-Begin by standing, creating length throughout your spine and torso, with the barbell resting on your shoulders. The step or plyo box should be at least six inches in front of you. This is your starting position.

2-Take your right foot and place your ENTIRE foot onto the step and exhale and you push through your right heel, using this force to bring the rest of your body upwards and placing your left foot on the step as well..

3-Step your left foot back down to the ground, followed by your right foot, returning to your starting position. This is one repetition. 

Do a total of 15 repetitions stepping up with your right foot. Then, do 15 repetitions stepping up with your left foot. This is one set. Do a total of 3 sets.


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