Barbell Step Up 265x4

Barbell Step-Ups are a nice exercise to work the posterior chain (when the box is high enough) and also to help in building unilateral strength.

This exercise is very useful to athletes who want to jump higher off of one leg.

Category:

Sports

Tags:

• weightlifting
• vertical jump
• vertical jump training
• free
• jumping
• jumps
• roof
• press
• strength
• speed
• power
• agility
• jump
• fast
• acceleration
• posterior
• chain

[012LDY]

Jumpscoach214, could you please, if known, provide the name of the manufacturer of that nice power rack. Thanks !

[jumpscoach214]

@012LDY Actually, someone who was close to our college just welded it together. It is pretty impressive really, I think they should go into business making them!

[Raptorel]

How much stimulated do your calves feel as you return to the ground. I felt my greatest "soreness" if you will on the calves, definitely from getting back down on the ground eccentrically.

[jumpscoach214]

@Raptorel their heels off the ground.... but they weren't using poundages anywhere close to this. Not that this is a ton of weight, Stefan Holm blows me away in this exercise :)

[psolarhidi]

@jumpscoach214 yeah i read somewhere that Holm does 400+ lbs on this exercise which is just insane for his boyweight and all around. is there maybe a video of him performig that exercise? it would be really good.

[jumpscoach214]

@psolarhidi yes, it is on the stefan holm vs. donald thomas series which is on youtube. There are 5 in the series, but I forget which episode in particular it is.

[psolarhidi]

@psolarhidi ---> at jumping with squats mostly(power jumpers as kelly bagget defines them who use their muscle strength to jump and not tendons as those who take a big run up like holmes), but i was surprised at how low his strength and vertical jump is compared to his monstrous RVJ and tendons.

[psolarhidi]

@jumpscoach214 hey i just saw it. but there was one thing that i found really interesting. Holm although he can do all this weight, and being reactive as hell(stiff tendons) he actually has an extremely low vertical jump of 60cm or 23-24 inches. So although he can extremely high with a run up, using his excellent plyometric abillity he is a poor jumper if he relies on explosive strength. I know that as a high jumper he does not need to hump high using strength as jumpers who become good--->

[psolarhidi]

@jumpscoach214 thank you very much



[Raptorel]

@jumpscoach214 Exactly, that's what I was doing when I was doing step-ups. The most sore stuff was the calf complex after them.

[jumpscoach214]

@Raptorel I feel that if you try and keep your heel from hitting the ground, you are getting a massive eccentric loading on your calves. I actually let me heels hit on this, because I am in toe-shoes, and my achilles tendons have been sore lately (don't want to risk blowing them!). If I did keep my heel off the ground it would be a massive exercise for calf stiffness. When I used to coach at Wisconsin LaCrosse (a very good track and field school in the USA) they always had their athletes keep