Hamstrings
Power Stairs
A strongman event in which you drive up a set of stairs with a heavy implement or load, training leg power, hip drive and grip. It builds strong, coordinated lower-body effort under load.
Primary musclesHamstrings
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min
Estimate range 34–56 kcal (±25 %)
Muscle mass worked36 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand at the base of the stairs facing upward, with your chosen heavy load picked up and secured.
- 2Set your feet hip-width apart and brace your core.
- 3Keep your chest tall and your back flat.
How to perform
- 1Step up onto the first stair, driving through your whole foot.
- 2Extend your hip and knee to lift your body and the load upward.
- 3Move to the next step with a quick, controlled stride, keeping the load close.
- 4Continue up the stairs at a steady pace, resetting your brace on each step.
- 5At the top, set the load down under control and walk back down without it.
