Power Stairs

How to do the Power Stairs

1. In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
2. Begin by taking the implement with both hands. Set your feet wide, with your head and chest up. Drive through the ground with your heels, extending your knees and hips to raise the weight from the ground.
3. As you lean back, attempt to swing the weight onto the stairs, which are usually around 16-18" high. You can use your legs to help push the weight onto the stair.
4. Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	adductors, calves, glutes, lower back, quads, shoulders, traps
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Clean Dumbbell Natural Glute Ham Raise Bodyweight Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell Alternating Hang Clean Kettlebell

Easier than the Power Stairs

Same movement pattern, lower entry difficulty — work up from here.

Clean Deadlift beginner · Barbell Vertical Swing beginner · Dumbbell Band Good Morning beginner · Resistance Bands

Harder than the Power Stairs

Open Palm Kettlebell Clean expert · Kettlebell Split Snatch expert · Barbell Reverse Band Sumo Deadlift expert · Barbell

Common questions

What muscles does the Power Stairs work?

The Power Stairs primarily works the hamstrings, with the adductors, calves, glutes, lower back, quads, shoulders, and traps as secondary movers. Clean, Dumbbell Clean, and Hang Snatch train the same muscle, across 9 equipment types.

What equipment do you need for the Power Stairs?

The Right Equipment. Without the right equipment, Dumbbell Clean, Natural Glute Ham Raise, and Double Kettlebell Alternating Hang Clean train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Power Stairs suitable for beginners?

It is rated intermediate. Start with Clean Deadlift, Vertical Swing, and Band Good Morning and work up.

Where should the Power Stairs go in a workout?

Early — the Power Stairs is compound, working 8 muscle groups, so run it first or second while you are fresh.

Similar exercises

Clean Barbell Dumbbell Clean Dumbbell Hang Snatch Barbell Hang Snatch - Below Knees Barbell Power Clean Barbell Power Snatch Barbell