Tuesday, March 3, 2015

Lift You Should Be Doing - Front-Racked Step-Ups

This weeks "Lift you should be doing" is the Front-Racked Step-Up. Step-ups are a great way to target your legs in general. They call on your Quads and Glutes/Hamstrings to give you the normal squat motion of knee extension and hip extension. By only using one leg you can call the stabilizers into a bigger role to create a well-balanced and strong system.

The addition of the barbell in a front-racked position will call on your spinal stabilizers and erectors, the erector spinae group, to keep you from bending over forward. As you start to step up onto the box, your torso will naturally lean forward, but your erectors will have to contract isometrically (without movement) to keep you upright.

This "anti-flexion" movement is argued as the better, or at least the preferred way to strengthen the erectors, specifically in the lumbar region. We used isometric holds regularly in physical therapy to help strengthen any muscle that needed it- it was an important component to the strengthening process. Give it a try when it fits into your workout and let us know what you think!


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