T Nation

Confusion with Step-Ups

People say that if you want to make the weighted step-up more hip dominant, do them with a higher step (that bit is easy) - AND don’t let your knee drift over the toe and take a long step to the box.

My question is: how can you actually pull yourself up on top of the box from that position where you’ve taken a long stride and your knee is not past your toe?

It is literally impossible to step up on the box from that position unless you have a very forward torso lean (and this is never recommended) - or you push off a great deal with the ‘non-working’ leg.

I see a lot of people recommending to step-ups this way.

The majority of your threads have no relevance to BB or BB training at all could you please post them in another forum or another site. You in particular are having an impact on this forum’s downward slide as you are constantly posting information which has absolutely nothing to do with bodybuilding.

Appreciate you have some sort of back injury or something but seriously this isn’t the right place to be posting at all.

Thanks.

yolo, how is asking for form tips on an exercise that can be progressively overloaded (thus causing muscular hypertrophy) in no way related to bodybuilding?

You have a personal vendetta against me and my threads, so I’d appreciate you staying away from them.

[quote]alternate wrote:
yolo, how is asking for form tips on an exercise that can be progressively overloaded (thus causing muscular hypertrophy) in no way related to bodybuilding?

You have a personal vendetta against me and my threads, so I’d appreciate you staying away from them.[/quote]

I don’t have a vendetta.

You post a ton of threads here so it is difficult to avoid them.

Weighted step ups, BW pistol squats etc etc etc are not BB exercises.

Honestly, why not post on a more generic fitness type site? It makes no sense to post this stuff in a forum SPECIFICALLY for bodybuilding.

Absolutely no bodybuilder at any level from first time natural show to Mr O does ANY of the exercises which you create all of these threads about. I have never once ever heard of a bodybuilder of any description doing weighted step ups. PLEASE do not post a vid of Steve Cotter or some random kettlebell guy doing them. It is not bodybuilding.

Thanks.

I like yolo. Ronnie does the step machine for cardio. I have never seen him waste time putting on a weighted vest for it since you build your legs up with BODYBUILDING LEG EXERCISES.

As for step-ups never letting the knee past the toe probably is just a safety concern coming from someone who learned the old-style squatting dogma. Its really not even a concern while squatting either although you can increase your ankle flexibility and it might go away. When we did them for football that was not even a concern. You just want to explode up while not being careless or stupid about it. Use a platform that low enough to only use the working leg since that’s kinda the point in a single leg step up. Obviously drive you other leg up but don’t push off with it

Don’t worry about yolo, the guy has 450 posts in about a month. He reads a thread about the forums going to shit and now posts that you are helping the cause. He is just a negative douche who spends all his time on here.

Honestly im gonna go out on a limb here but…

When i couldnt squat due to back injury, i included heavy mother fucking step ups in my routine. Now im not sure how high you are thinking but when i did these i did them to a bench that was well over a foot high. I would go up to 80’s if i was going strong that day, or just use lighter weight and do circuit or super set type stuff at the end of a workout, and if you dont really need to go extreme with the height of the step in my opinion.

Instead if you use a step that is maybe knee or a bit higher you can take the kind of step your talking about. Knee behind the foot, straight up back, and then i would go slow and really push with the glute and hips to lock it out.

Its actually a really good exercise and i always found it made my knees feel a bit better after a while, something about the stability im assuming. They always hit the lower part of the quad for me as well by nature and i think if youre trying to limit spine flexing, they are good addition for hamstring and glute development. Plenty of other stuff for quads and hams in addition of course.

I don’t think it’s a bad question, but I do think it’s the wrong place to ask. Conditioning is probably a better subforum for talking about these, as well as pistols.

[quote]bignate wrote:
Honestly im gonna go out on a limb here but…

When i couldnt squat due to back injury, i included heavy mother fucking step ups in my routine. Now im not sure how high you are thinking but when i did these i did them to a bench that was well over a foot high. I would go up to 80’s if i was going strong that day, or just use lighter weight and do circuit or super set type stuff at the end of a workout, and if you dont really need to go extreme with the height of the step in my opinion.

Instead if you use a step that is maybe knee or a bit higher you can take the kind of step your talking about. Knee behind the foot, straight up back, and then i would go slow and really push with the glute and hips to lock it out.

Its actually a really good exercise and i always found it made my knees feel a bit better after a while, something about the stability im assuming. They always hit the lower part of the quad for me as well by nature and i think if youre trying to limit spine flexing, they are good addition for hamstring and glute development. Plenty of other stuff for quads and hams in addition of course. [/quote]

Pics of quads?

I am just wondering how well this worked for you. I wold never recommend someone with a back injury do weighted step ups. You would get better development from leg presses with way less stress on the spine.

[quote]Professor X wrote:

[quote]bignate wrote:
Honestly im gonna go out on a limb here but…

When i couldnt squat due to back injury, i included heavy mother fucking step ups in my routine. Now im not sure how high you are thinking but when i did these i did them to a bench that was well over a foot high. I would go up to 80’s if i was going strong that day, or just use lighter weight and do circuit or super set type stuff at the end of a workout, and if you dont really need to go extreme with the height of the step in my opinion.

Instead if you use a step that is maybe knee or a bit higher you can take the kind of step your talking about. Knee behind the foot, straight up back, and then i would go slow and really push with the glute and hips to lock it out.

Its actually a really good exercise and i always found it made my knees feel a bit better after a while, something about the stability im assuming. They always hit the lower part of the quad for me as well by nature and i think if youre trying to limit spine flexing, they are good addition for hamstring and glute development. Plenty of other stuff for quads and hams in addition of course. [/quote]

Pics of quads?

I am just wondering how well this worked for you. I wold never recommend someone with a back injury do weighted step ups. You would get better development from leg presses with way less stress on the spine.[/quote]

i said flexing of the spine, theres plenty of shit in my log of me over the years you can take a look if you want. Im not claiming to have great quads, was just answering a question. Also leg presses actually hurt alotof ppls backs depending on th einjury. BBB and many others with more knowledge than me will attest that herniations and other such disc issues are actually aggrevated far more by leg presses than movements where you can maintain a nuetral spine and hold db’s. Really doesnt hurt the spine at all.
Im also not a bb, once again, just answering a question that was asked…

[quote]ElevenMag wrote:
Don’t worry about yolo, the guy has 450 posts in about a month. He reads a thread about the forums going to shit and now posts that you are helping the cause. He is just a negative douche who spends all his time on here. [/quote]

You are another one.

Posting on a bodybuilding forum and talking with complete and utter ignorance about steroids.

If you don’t know what you are talking about, why comment?

I have read these forums since 2004 very regularly and have decided to start posting again recently due to the likes of yourself and the OP.

By all means, if you don’t want me to post any more get your gang of functional pistol squatting vegan diet home boys to go somewhere else and I will gladly return to lurking.

CT has a really good explanation on the step up, on the iBB.

But, I’ve never used it as a dominant exercise.

[quote]Professor X wrote:
I like yolo. Ronnie does the step machine for cardio. I have never seen him waste time putting on a weighted vest for it since you build your legs up with BODYBUILDING LEG EXERCISES.[/quote]

I thought you build your legs up with the exercises that give you the most growth? What are bodybuilding leg exercises? Are walking lunges on that list?

[quote]jskrabac wrote:

[quote]Professor X wrote:
I like yolo. Ronnie does the step machine for cardio. I have never seen him waste time putting on a weighted vest for it since you build your legs up with BODYBUILDING LEG EXERCISES.[/quote]

I thought you build your legs up with the exercises that give you the most growth? What are bodybuilding leg exercises? Are walking lunges on that list?

http://www.youtube.com/watch?v=_z4ZQFNd6fg [/quote]

i like this post

I, for one, see no problem with doing weighted step-ups.

Edit: This is in response to the idiots on this forum who don’t lift b/c I’m sure weighted step-ups are now considered functional training, or apparently cardio, and we can’t have that now can we (excluding Professor X) - this is not directed at the OP.

Seriously

If lunges are cool then why aren’t step ups? Lol

I mean…a step up IS a lunge anyway

[quote]alternate wrote:
People say that if you want to make the weighted step-up more hip dominant, do them with a higher step (that bit is easy) - AND don’t let your knee drift over the toe and take a long step to the box.

My question is: how can you actually pull yourself up on top of the box from that position where you’ve taken a long stride and your knee is not past your toe?

It is literally impossible to step up on the box from that position unless you have a very forward torso lean (and this is never recommended) - or you push off a great deal with the ‘non-working’ leg.

I see a lot of people recommending to step-ups this way.[/quote]

Yeah, it requires SOME forward lean (if it requires such unweildy posture and form, then the damn box is TOO high) and drift of the knee over the foot. Explain how this is bad please.

What do you like better: 1) lifting and talking about sound lifting pracices or 2) mentally masturbating and inquiring about the most obsure, BIZARRE stuff?

Actually leg presses would compress the spine more than lunges.

[quote]yolo84 wrote:

[quote]alternate wrote:
yolo, how is asking for form tips on an exercise that can be progressively overloaded (thus causing muscular hypertrophy) in no way related to bodybuilding?

You have a personal vendetta against me and my threads, so I’d appreciate you staying away from them.[/quote]

I don’t have a vendetta.

You post a ton of threads here so it is difficult to avoid them.

Weighted step ups, BW pistol squats etc etc etc are not BB exercises.

Honestly, why not post on a more generic fitness type site? It makes no sense to post this stuff in a forum SPECIFICALLY for bodybuilding.

Absolutely no bodybuilder at any level from first time natural show to Mr O does ANY of the exercises which you create all of these threads about. I have never once ever heard of a bodybuilder of any description doing weighted step ups. PLEASE do not post a vid of Steve Cotter or some random kettlebell guy doing them. It is not bodybuilding.

Thanks.[/quote]

I agree with pistol squats not being much of a BB exercise. But weighted stepups? I myself have fairly good quad and glute development and have done them for years, along lunges.

i think countrockula does high box step ups…check his log