Step up question

[banderbe]

I can *barely* do a step up to the level of a standard bench which is perhaps just over a foot off the ground. No where near knee high.

Of course by step up I mean doing it exactly like described in the book, where there is ZERO momentum provided by the foot on the ground. The trailing foot is literally dead weight.

So when I do this, I use body weight only. Should I keep doing it this way until I can raise the step higher, and stick with body weight?

At what point does it make sense to add dumbbells into the mix?

[Defiant1]

I would stick with the BW step-ups and work on increasing reps until you can do the 3x15 then you can bump some weight when the program has you doing lower reps.

[bacardio]

I find this to be a very ego-busting exercise. I have dropped by weight from 30 lbs DBs to 10 lbs DBs and I will probably drop it to BW only, so I can work on the form.

I still find that it is really difficult to force the trailing leg to "not" assist in the lift. Even if I try and keep the leg as straight as possible, it is hard to tell if I still give a little ankle kick-off.

[banderbe]

Originally Posted by bacardio

I find this to be a very ego-busting exercise. I have dropped by weight from 30 lbs DBs to 10 lbs DBs and I will probably drop it to BW only, so I can work on the form.

I still find that it is really difficult to force the trailing leg to "not" assist in the lift. Even if I try and keep the leg as straight as possible, it is hard to tell if I still give a little ankle kick-off.

I agree.. I find if I turn the foot on the floor out, perpendicular to the foot on the bench.. I can avoid that tendency for that foot to go up on the ball and assist me on the way up.. it feels a little awkward to do it that way though..

[bacardio]

Originally Posted by banderbe

I agree.. I find if I turn the foot on the floor out, perpendicular to the foot on the bench.. I can avoid that tendency for that foot to go up on the ball and assist me on the way up.. it feels a little awkward to do it that way though..

I will have to try that

[frogguruami]

Well I still need my back leg to assist or I would never get off the ground. BUT I did read somewhere that if you keep the toes of the back leg flexed (basically all the weight on you heel) then it eliminates the tendency to push off.

[maxattack]

I find that this helps me as well. Pulling your toes up on the trailing leg really helps eliminate extra help from a good push-off.

[JorgenMan]

I'm doing Strength I and have had the same problem. My main problem was taking the 311 tempo a bit too literally, but even neglecting that, they still kicked my butt. I finally made it through three sets for the first time on my last squat workout, so there is hope!

[Lisa~]

Stepping up to a padded bench complicates the exercise because of the unstable surface created by the padding. If you have the option available to you, use a plyo box or Reebok step with lots of risers. It might take 7 or 8 risers on each side to create a step high enough for a man. When your foot is flat on the step, you want your upper thigh to be parallel to the floor or higher (hip joint at a 90 degree angle or higher). Find that height and then stick with bodyweight until you can control the movement. Single-leg strength in a step-up will reveal where you're weak in your squat!

Another potential instability complication can come from cushioned shoes. If your shoes are soft, possibly with a gel or air insert in the heel, then they're going to make this exercise more difficult. If you can, take your shoes off so that the heel of the support leg can stay firmly in contract with the surface of the box. You'll be amazed at how much more stable you'll feel.

Focus on a strong contraction from the working leg hip. Create an intentional glute contraction that will stabilize your knee and drive your body upward.

[frogguruami]

Originally Posted by Lisa~

Another potential instability complication can come from cushioned shoes. If your shoes are soft, possibly with a gel or air insert in the heel, then they're going to make this exercise more difficult. If you can, take your shoes off so that the heel of the support leg can stay firmly in contract with the surface of the box. You'll be amazed at how much more stable you'll feel.

This is SOOO true. When I workout barefooted, I am so much "stronger" on this exercise. Well, all of them actually.