Weighted Step-Ups - Technique WOD 146 w/ - Anaducha.com - AnaDucha

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Weighted Step-Ups - Technique WOD 146 w/ - Anaducha.com

Weighted Step-Ups - Technique WOD 146 w/ - Anaducha.com step ups benefits step ups for glutes step ups muscles worked weighted step ups step ups with weights step ups vs lunges different step up exercises barbell step ups

Weighted Step-Ups - Technique WOD 146 w/ - Anaducha.com

Welcome back to technique watch today we're talking about building single leg strength while protecting your knees and your back using weighted step ups okay step up just like it sounds it's where you step onto something so if I have a box I'm just stepping up onto it and stepping back down I can hold weight in my hands and put a bar on my back we'll talk about all that here in just a minute but what I like about step ups is that they're they're incredibly conservative they're one of like the first things that you can go to if you're a coach and you have a new athlete or if you yourself are a newer athlete you can learn how to do a step up in two seconds like it's really really easy to do there's usually there's usually not mobility concerns of any kind it's really easy to adjust the height in the range of motion you know poor ankle mobility poor hip mobility all those things there's really not that big of an 

issue with step ups if you just pick the right height it's not like you're pulling a bar from the floor and you got to make adjustments to get the bar higher if you have a box like this it has three three heights want to go a little lower I can just roll it around if I go a little higher and I can't pull up to the highest height I think starting at right about knee height it's pretty good as far as just like a rough starting point try it right there and then you can make adjustments from there technique-wise I like to step where I have a vertical shin and then from there I'm gonna stay tall neutral spine I'm gonna lean forward a little bit so I'm kind of pushing my butt back just like you would when you're doing a squat drive through my heel and step all the way up butt back and step all the way down from the front I'm keeping everything nice and in line my my thigh my femur and my foot are all facing the same direction from the front I'm not I'm not toda up with my knee diving in right just like when you're doing squats you 

don't squat like this you want your your your feet and your thighs to be basically parallel and you over toe and all that so the same deal here you want your foot straight ahead that way as you step you're pushing your knee out just a little bit just like that and I'm never never letting my knee dive to the inside like that it's bare on the inside of your knees how you tell your tear your ACL you medial meniscus problems etc so don't do that that's not good on your knees one of the reasons we're doing steps in the first place is to do a leg dominant movement that you can load very very heavy in a very conservative manner where you're not damaging your knees and you're not damaging your back okay as far as loading goes where I like to start you can start with a goblet that's it's the easy start for basically any leg exercise I'm coming up like this and or probably more common truth be told us that I'll 

have the weight in my my opposite hand so if I'm stepping forward with my right of some weight from a kettlebell or dumbbell in my left hand same deal I get that roughly vertical shin hips back I lean forward a little bit and I step up I'm standing on the edge of the box actually cuz even though this box is probably plenty plenty strong to support me I always kind of just feel like it's more stable at the on the side of the boxes where I have the where I have the the wall of the box supporting the weight and I'm not in the middle of box that's just me of course if you have an unstable box and you're stepping on the edge it's more likely tip over stepping those a little more stable but that's what I tend to do of course you can always go heavier by having a weight in both hands or you're here and again kind of lean forward a little bit and as it gets heavier you'll notice that my back foot kind of gives me just a little bit of a kick to get off the ground and then you kind of ride that momentum all the way up you can kick as 

much or as little as you want if you're having to kick a lot it's probably a little bit too heavy if you want to go really heavy and get through that initial your sticking point so to speak and getting if you're not very strong right here you kind of push past and once you get to about right right there that's when you really feel the weight kick in it's up to you now it's just I consider that doing like a quarter squat versus doing a full depth squat you either want to necessarily better than the other now if you're doing both of them of course if you're only doing quarter squats that's probably a problem but if you're doing full range of motion exercise on things and they're doing really heavy heavy step ups we're just getting the top part of the range of motion or you going really heavy and you're intentionally limiting the range of motion then I can put actually I have a bar over here if that's the case you'd always just start with a lower box put something heavy on your back and only I'd be facing it I'm just doing this for 

the camera I'm just coming down like this I tend to do all the reps on one leg and then switch if it's really heavy if I'm doing I'm doing really hard sets you know maybe I'll just do one leg at a time do one leg take a 30-second break do the other leg or every minute on the minute and just alternate back and forth one-minute first leg second in the second leg etc or if you're not doing it like where you have any conditioning in your mind you do every two minutes on the two minutes that way every fourth minute you're doing the same leg which if you're doing like heavy you know four sets of six per leg or something like that having that three minutes ish plus rest is a good thing both building muscle mass and for getting stronger so that works out really really well um if if you only have one hype box you know if you're if your box is a perfect cube and you don't have any extra height you can always 

make it a little a little taller by putting putting a plate on top or you can make it you can make it a little shorter by putting a plate on the ground so easy it's easy to make those adjustments and find out you know what the right height is for you again I think starting it right about knee height I think starting right about knee height is it's pretty good for most people one other way you could do it this would be a little high like the highest I think you should go is however high you can stand up nice and tall and just with a neutral spine not leaning any any particular way just however high you can get your knee up it's probably as high as I would go so for me this might even be it's might be just a little bit too high this is great range of motion but once it gets I have to be very careful about how much weight I use cuz to get my center of mass over my foot I'm gonna have to give it a pretty good pretty good jump so you're finding a balance there about you know how much you're really trying to jump off that bottom leg 

and and how much you actually using the front leg to lift you up that said as well and if you're doing a big jump big jump off the back leg and you got a bar on your back well you got to go back to the ground too so you know you got to be you know make sure that as you as you come back down onto that bottom leg that the weight isn't so heavy that no momentum you get from gravity accelerating you toward the ground is gonna be too much of that bottom leg whether the waist is too heavy or maybe you're you also happen to be very very tired so that's the factor as well if it's a 12th rep and you like barely barely barely got it and then you're trying to come back down under control you still have to be be very conscious that you're coming down in a good position and you're landing on that foot the way that you're supposed to land and you're not going to damage that bottom leg by you know collapsing on it so to speak especially if you have a safety bar that safety bolts not gonna fall off your back 

it's just gonna smash you so if gravity takes you down quickly and then all that momentum from from the barbell just crushes you it'd be a bad day so don't do that some other fun variations that you can play with with this is you could do basically a variation of a front foot elevated reverse lunge so if I'm here and I go down I'm doing a reverse lunge just with a little more range of motion on that front leg because I'm I'm standing on a plate you could do something similar which now it's kind of falling them on this on the continuum here of front foot elevated reverse lunge versus step-up and you can kind of do something that's right in the middle so if I look like this from the side if I step up I can do a back step go down as far as I can it's kind of like a proper la vert elevated reverse lunge but I probably won't in this case get my knee all the way to the ground but I get a big long range of motion I got a big long range of motion on that front leg where if I was squatting let's see if we look at that to make a 

comparison here if I go down like this I got said if I was in this position on two legs that's a very deep squat right I couldn't I couldn't really do that even on both legs and have my knees right in front of me cuz I'd have to be all the way down like this which with a guy with my leverages mine my limb lengths I wouldn't be able to squat that narrow it I'd have to to get down that low I need an enormous amount of ankle mobility which which I have and I still can't do it I need to widen my knees in order to get down into that position without having to round my back for balance sake in order to get down say I was at the extreme there and I kept my feet together for me to go all the way down like this I have to round my back a little bit just for balance sake if I if I arch my back then I'll fall over backwards so then we get down on a pistol or kind of a two footed pistol if you wanna think about like that and have a nice neutral spine you got a really good ankle mobility you never have a really long torso I don't have 

a long torso so I have to round my back in order to get my center of gravity over my feet or I'll fall over backwards so anyway all that said you can get that you can get that big range of motion that you wouldn't get otherwise in this position here where I'm at maximum hip flexion I haven't maxed out my ankle range of motion so I don't need a lot of anchoring main range motion to do it I have mostly maxed out my knee flexion and then I'm pushing through that whole range of motion the entire way it's not quite a lunge it's just a very large range of motion step up so I like that variation as well as far as programming goes I tend to put these in the category of assistance work I tend to do more like I hypertrophy rep ranges 3 to 5 sets 5 to 15 reps somewhere in there probably the most common I'd do is like 4 sets of 8 per leg something like that heavier than 5 reps I feel like depending on the range of motion you really have to like kick hard off that bottom leg to get on get on to the box to get your center 

of mass over your base of support over your foot and then also when you get tired coming down you know just more likely to crash really hard this is not necessary you can get your heavy reps from heavy cleans deadlifts front squats etc so you don't need to do that on these there's no big benefit in my mind of doing anything heavier than fives on I'll step ups or any other single leg work really so stick to that force that's eight per leg I think it's a great place to start your you're bound to have very sore legs very sore glutes especially if you do these your single leg unsupported which means that you're gonna get a very hard a very strong firing of your glute medius as its bouncing your pelvis side to side as you're stepping up so that's the benefit as well that's one thing that helps externally rotate your leg to keep your knee out over your toe so you don't tear your ACL so it's great for that also you can't find us let's rug collective on basically everything shrug collective AnaDucha Facebook Instagram etc 

we posed to show every single day Monday through Saturday right now and then Technic wads are on Sunday so definitely check that out barbell swag of course is every Wednesday and we posting mostly on Saturdays lately so I've been in two shows a week which I totally dig you can follow me Douglas e Larson on Instagram I also have my own site Doug Larson fitness and then finally we have the program vault which is where we keep all of our online training programs we have three two year-long programs so you can do you can stay in there and do new workouts for six years with just those three programs if you want to I'm about to put another two year long program on that site and then we have eight three months long programs so there's a lot of workouts on there if you're looking for online programming it's a great resource we have articles for everything explanations for everything it's totally killer they're also a Facebook group with many hundreds of people that have gone through 

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