Over time, we have mentioned step ups several times, both for LISS and HIT. Therefore, here is a thread to gather info about this topic:
Step Ups
I don't know if God loves you but I do.
As per Pet, this is a great exercise for a varity of reasons.
BULGARIAN LEG TRAINING SECRETS
An athletic training and equipment site that delivers all of the latest information, training equipment and programs related to overspeed and agility training.
www.overspeedtraining.com
One thing
Bondarchuk concluded was that the heavy back squat was potentially dangerous to the structure of the lower back. In fact,
according to his studies, it can be demonstrated that the back squat places a load on the structure of the lower back that, in the bottom position, is at least twice as heavy as the load on the bar. In other words,
if you are lifting 300 pounds in the full squat, your lower back is stressed to an amount equaling at least 600 pounds, usually more. The actual amount depends on the speed of descent and ascent. The faster you descend and the faster you reverse direction and begin to arise from the bottom, the greater the load on the lower back and, according to Bondarchuk, the greater the chance of injury.
...he observed that in no sport did the athlete ever find himself in the normal full-squat position, Bondarchuk concluded that it would be safer to use a form of weighted step-up.
...the higher the bench, the more stress would be placed on the hamstring muscles on the rear of the thigh
...
a lower bench would result in more work being required of the quadriceps muscles on the front of the thigh.
...since it would be impossible for an athlete to "bounce" out of the bottom position in the high step-up, this exercise completely eliminates the problem of the bounce.
...the balance required in the high step-up calls more muscles into play,
Regarding This This Article
1) Clarance Bass' ressearch found that contrary to this article, Olympic Lifter continued to perform Heavy Squats; which makes sense.
Bilateral Strength for Full Cleans and Snatches is best build with Back Squats and Front Squats.
a) Step Ups allow a lifter to place a the workload on the legs without beating up the lower back.
b) Step Ups are a Concentric Exercise. It take the Eccentric component ouf of it.
Resarch shows that faster recovery is achieved when a Concentric Movement Only is preformed.
Bikers are an example of a Concentric Only Movement. It is essentialy a One Legged Leg Press.
2) The Upside of The UnBalance Step Up
It increase the workload on the Stabilizer Muscles; developing and increasing their strength.
3) The Downside of The UnBalance Step Up
The Primary Muscles in the Legs are UnderLoaded; not enough weight is used to completely OverLoad them.
The Solution
Holding on to a the side of a Power Rack, anything, minimizes the Stabalizer Muscles, placing more of the workload on the Primary Muscle in the movement.
Summary
1) Step Ups allow you to place more of the workload on the legs, taking the back (the weaklink in a Full Squat) out of the equation.
2) Step Ups are a Concentric Only Movement which ensure faster recovery.
3) You can develop and increase Stabilzer Muscle Strength by performing Traditional Step Ups.
4) You can develop and increase strength in the Primary Muscles in the Leg by holding on to a Power Rack, anything and performing them with a Heavier Load.
5) With Concentric Step Ups, there is some relaxtion of the Muscle when you drop down to the floor, then Step Back Up. This elicits "Pulse Training", which has been posted on this site.
Dr Stuart McGill's research demonstrated that in movements and sports, the relaxtion of the muscle momentarilly enables athlete and lifers to produce more force.
The Kettlebell Swing's Pulse Training Effect
THE SCIENCE OF CORE TRAINING: CORE STIFFNESS & PERFORMANCE OVERVIEW (PART 1 OF CORE TRAINING SERIES) https://gcperformancetraining.com/gc-blog/corestiffnessperformance1 ...the function of the core is to transmit force, prevent force/power leaks and maintain the position of certain joints and...
www.strongfirst.com
This is "Pulse Training". The free fall of the Kettlebell down allows the muscles to relax.
Once in the bottom of the Swing, the relaxed muscle contracts with even more force to drive the Bell back up.