Barbell Step Ups

Barbell Step Ups Instruction

• Have a box placed, its height slightly below your knee, near the squat rack.
• When placing a foot on the box, your thigh should be parallel to the floor.
• Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
• Get underneath the bar, placing it on your traps
• Have your hands outside shoulder-width in a position where you can create torque in your shoulders. The equates to a strong upper back position.
• The bar does not sit loosely on your back.
• You want your torso in a strong, vertical position.
• Chest up and eyes fixed straight ahead.
• Unrack the bar and approach the box.
• Place one foot on the box, maintaining core and postural integrity.
• Focus on driving your foot through the box, activating your glutes, quads and hamstrings of the working leg.
• AVOID PUSHING OFF THE BACK LEG.
• Stand tall on the box then lower your non-working leg to the starting position. 

*Tips*

• Don't let your body fall forward or let excess weight be put on the balls of your feet.
• Avoid 'rolling' or 'rocking' into the movement. Be strict with the execution.