Power Stairs
A strongman event where a heavy implement is swung up a flight of stairs one step at a time. It builds explosive hip extension from a wide squat stance, much like a heavy hinged swing.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Quadriceps
Secondary muscles
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Adductors
- Calves (Gastrocnemius)
- Forearm Flexors
- Sets
- 3–5
- Reps
- 3–5 steps
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand at the foot of the stairs with a plate-loaded power stairs implement between your feet, stance wide and chest up, gripping the handle with both hands.
Drive through the heels, extending knees and hips to lift the implement off the floor.
Lean back slightly and swing it forward onto the first step, using the legs to guide it.
Step up, reset your stance over the implement and repeat for the next step.
Continue to the top, then carry or lower the implement back down under control.
Breathing: Brace before each lift and exhale as the implement lands on the step.
Coaching tips
Wide stance, chest up
Hips swing it up
Land it, step, repeat
Common mistakes
Lifting with the arms instead of the hips
Rounding the back to reach the implement
Swinging it into the shins or the step edge
Safety notes
Train on a solid set of stairs or boxes about knee height that cannot tip.
Keep the feet clear of the implement's landing spot.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.