Power Stairs
Muscles worked
Instructions
- 1In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
- 2Begin by taking the implement with both hands. Set your feet wide, with your head and chest up. Drive through the ground with your heels, extending your knees and hips to raise the weight from the ground.
- 3As you lean back, attempt to swing the weight onto the stairs, which are usually around 16-18" high. You can use your legs to help push the weight onto the stair.
- 4Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Power Stairs
The power stairs is a strongman event where you move a heavy implement (a tire, crate, or similar object) from the ground up a staircase, usually in a few explosive reps. The movement combines a powerful hip-and-knee extension to rip the load off the ground, followed by a controlled tip to push it onto the step. It's a full-body power exercise that intensely engages the hamstrings and quads in synergy with the back and traps, in a pattern close to an explosive deadlift. The unpredictable nature of the implement (tire, crate) adds a coordination component rarely found in classic strength training movements. It's reserved for strength-sport athletes with access to a staircase or a dedicated platform.
check_circleBenefits
- check_circleBuilds explosive full-body power in the legs and back
- check_circleIntensely engages the hamstrings and quads
- check_circleTrains coordination with an unpredictable load
- check_circleDirect carryover to strongman competition events
lightbulbExecution tips
- lightbulbSet your feet wide for a solid base
- lightbulbExtend your hips and knees first, not your back
- lightbulbUse your legs to help push the load onto the step
- lightbulbStart with a light implement to master the timing
warningCommon mistakes
- warningPulling mainly with the back instead of the legs
- warningUsing an implement too heavy before mastering the movement
- warningSkipping a warm-up before an explosive effort
- warningLacking precision when tipping the load onto the step
helpFrequently asked questions
Do I need a special staircase for this exercise?expand_more
Ideally, a solid, stable high step (about 16-18 inches), typical of strongman events.
Is this exercise beginner-friendly?expand_more
No, it already requires solid mastery of explosive strength movements like the deadlift.
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