Power Stairs
An intermediate compound strongman exercise that works the hamstrings.
Starting position
End position
How to Do Power Stairs
- In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
- 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.
- 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.
- Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.
Muscles Worked
Alternatives to Power Stairs
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Power Clean
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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2
Smith Machine Hang Power Clean
An intermediate compound strength exercise that works the hamstrings, using a machine.
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3
Power Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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4
Clean
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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5
Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
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6
Power Clean from Blocks
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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7
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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8
Kettlebell Dead Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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9
Kettlebell Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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10
Snatch Pull
An intermediate compound strength exercise that works the hamstrings, using a barbell.
Frequently Asked Questions
What muscles do power stairs work?
Power Stairs primarily works the hamstrings. The inner thighs, calves, glutes, lower back, quads, shoulders and traps assist as secondary muscles.
What equipment do I need for power stairs?
The source dataset does not record equipment for power stairs. Check the instructions above before you set up.
Power Stairs: is it suitable for beginners?
Power Stairs is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of power stairs?
Power Clean, Smith Machine Hang Power Clean, Power Snatch train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my power stairs reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; power stairs can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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