high step-ups

[DanBor]

Hello. I was reading an interesting article about high step-ups. It was said that step - ups reduce risk of stress on the lower back. An athlete can't use even 50 % of the weight that he can use in the full squat and that way risk of stress in the lower back is reduced and in high step-ups you obviously can't bounce at the bottom, so that problem is eliminated too.

As I don't have access to heavy weights, I' ll try this execise, because I can use dumbells at home. If you do higher step it works hamstrings and if you do lower step it works quadriceps.So does anyone have any experience with this exercise? Is there something else I should know about this before I start with it?

Thanks.

[DanBor]

When I said someone reduces stress on the lower back because lifts less than 50 % that can use in a full squat, I ment it with relation with "double loading" that may happen in full squat . An example was given:100 pounds of high step-ups put less stress on lower back than squat with 300 pounds - assuming that both lifts are max. effort.
Thanks.

[dragon]

Never done it myself but it would make a good variation.Personally,i'd use it more for strength endurance than just strength training.I wouldn't want balance to be an issue when i'm aiming to increase work load/strength.
As for the lower back issue:-
1)I like the fact that the body works as a complete unit when squatting and wouldn't want to take the lower back out of the equation(either by changing angles or using lifting belts,etc)
2)Depending on how high the step is you could still strain the lower back by excessive rounding when you step up(much the same way some people round their back when trying to reach higher in the dynamic front leg raise).

Dragon.

[DanBor]

Thanks for reply. You are right about lower back issue-no.2. You shouldn't be rounding your back at all. I'll give it a try and see how it goes.