Power Stairs
Power Stairs is a intermediate-level compound in the strongman category that primarily works the hamstrings. It also recruits the adductors, calves, glutes, lower back, quads, shoulders and traps. It is performed with other equipment.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.