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Step up equipment question

J

justMOVE

New member
hi! my training routine requires me to do dumbbell step ups. My gym has a aerobic step but it's not knee high. the gym prohibits me from using weight benches. is it a good idea to stack up weight plates and do it on them?
 
Yes it's a very good idea. To ensure you work the soleus and associated stabilizer muscles make sure you stack 1.25kg plates only.
 
DKD said:
Yes it's a very good idea. To ensure you work the soleus and associated stabilizer muscles make sure you stack 1.25kg plates only.
Click to expand...

I need it to be knee high, i would have to place too many 1.25 kg plates and it would collapse as soon as I step on it.
 
Step ups are a moderately useful exercise. If you need specialised equipment to do them then my advice is don't, they're basically identical to a lunge.
 
Step onto a bench. If someone's sitting on it, ask them to move out of the way first.

I'm not sure why you're doing stepups, though. Were you previously extraordinarily sedentary? Are you engaged in a knee or hip injury rehabilitation programme?
 
Kyle Aaron said:
Step onto a bench. If someone's sitting on it, ask them to move out of the way first.

I'm not sure why you're doing stepups, though. Were you previously extraordinarily sedentary? Are you engaged in a knee or hip injury rehabilitation programme?
Click to expand...

Hi Kyle! my gym doesn't allow me to step on to a weight bench with my shoes on.

Step ups were part of my NROL (original) training routine. But I have quit that program now because I felt the exercises were too advanced even in the break-in stage (barbell back squat, deadlifts) and I felt I was likely to get injured because of # lack of a spotter # proper exercise equipment (no squat rack at the gym) # average technique
 
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Your gym should have less rules about how you can lift, and more instruction on lifting.

A healthy young adult should be able to squat and deadlift without trouble. Of course not everyone will begin with barbells, but everyone should be able to do the basic movements.
 
Reverse lunges, walking lunges, Bulgarian Split Squats are all options for you.
 
Fellas, this guy reckons he cant even squat or deadlift for fucks sake, Bulgarian split squats are out of the question. Try power walking.

OR...........

Wait till a fat guy is doing sit ups, step up on him
 
lol @ Markos.

Just moves, look at the "getting to know the squat thread" then watch a few vids from the YouTube channel squatrx (think that's how it's spelt).
Other than that, for a uni lateral exercise, as previously mentioned, Reverse lunges (I would suggest progressing to your front foot being on a step to increase ROM) or Bulgarian split squats (again, with front foot on step to increase ROM) are imo, better than step ups anyway.
Failing that, grab a couple of heavy DBs and do laps of your gym
 
TLS said:
Reverse lunges, walking lunges, Bulgarian Split Squats are all options for you.
Click to expand...


Thanks! I have been using walking lunges with upper body twist in my dynamic warm up routine.

The Hamburgler said:
Just moves, look at the "getting to know the squat thread" then watch a few vids from the YouTube channel squatrx (think that's how it's spelt).
Other than that, for a uni lateral exercise, as previously mentioned, Reverse lunges (I would suggest progressing to your front foot being on a step to increase ROM) or Bulgarian split squats (again, with front foot on step to increase ROM) are imo, better than step ups anyway.
Failing that, grab a couple of heavy DBs and do laps of your gym
Click to expand...


Thanks I'll have a look at the suggested resources.
 
Last edited by a moderator:
If you cannot squat with good technique, you will certainly have problems with walking lunges, even without the pointless twist. You cannot perform a safe and effective lunge without being able to perform a safe and effective squat.

Get someone to teach you how to squat.
 
Kyle Aaron said:
If you cannot squat with good technique, you will certainly have problems with walking lunges, even without the pointless twist. You cannot perform a safe and effective lunge without being able to perform a safe and effective squat.

Get someone to teach you how to squat.
Click to expand...

Bodyweight squat form is not a problem for me, the form goes bad only during barbell back squats and theres no one at the gym to give me feedback on my form.
 
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