step-ups

[AngryMuscles]

question: what are they for?? saw someone doing step-ups with 300lbs on their back

 

[AngryMuscles]

http://www.youtube.com/watch?v=OLaJaqYqKXs

like that

 

[NXG+]

prime movers - glutes, VMO's

involved - hams, gastrocs, upper back/shos, torso

 

[mister69]

i would assume its sport specific. Seems to me like its a bit dangerous. But i may be wrong. Looks to me like it is used alot for college\pro athletes. I am kind of interested now. I am going to do some reading on this.

Anyone have any info please chime in.

 

[AngryMuscles]

thanks mister69 and NXG

 

[NXG+]

I just watched that vid...DAMN thats some fucking awesome step ups...

Dangerous? Why? Sports specific ? Well, yes, if your sport involves having strong glutes and quads...

 

[adidamps2]

heavy step up i would say no (one mis step or slight give and your fucked esp since hommie didnt have a spotter to help out)
med/light wt yes

 

[Juggernaut2148]

I do them all the time, great glute exercise. With the bar across your back you're going to feel a hell of a huge lower back pump after the first set.........if you're on dbol or such you might best skip this exercise. I also do them holding DB's but I don't allow my arms to swing so that I build momentum and take away from the reason I'm doing them, for the legs. When using DB's I use sraps because my grip starts to give out towards the end of the set holding upwards of a hundred pounds in each hand.

Combine these with lunges, your choice as to which, and you'll not sit easily on the ole crapper the following morning....and a couple of days following, if you did them right.

 

[AngryMuscles]

ok. no heavy weights then. how about those single leg squats?? ya know..the one where guys put legs up behind some chair them hold dbs then squat on one leg.