Can DB Step Ups improve Speed?

Vincent Cagliostro

M.Ed., CSCS, USAW, FMS

Assistant Strength and Conditioning Coach at Rutgers University

We all know (Most of us at least) that a back squat is the king of all lower body exercises. We are able to load the athletes up with incredible amounts of weight (Safely I may add) and have them squat below parallel and see amazing strength gains.

 

While this is a great exercise it is done bilaterally (2 feet). This does not always transfer to sport.  There is an exercise that I like much better to incorporate during the season, which is the step up. There are numerous ways to do the step up and there really is no right or wrong way to do it.  However, the way I have set up this movement it is meant to mimic the running motion and trains the athlete to apply force into the ground in multiple directions.

 

 

How to do it: (Linear)

• Start with one dumbbell in your left hand.
• Set up onto a box with your right foot applying force into the box
• Stand up and drive your left knee up and left toe up.
• After pausing for 1-3 seconds (Dependent on the coaches instructions) step back down with left foot
• Step down with the right foot
• Repeat for specific number of reps on each leg, switching dumbbell to opposite hand.

How to do it: (Lateral)

• Start with one dumbbell in your right hand.
• Standing parallel with the box Set up onto a box with your left foot by rotating at the hip and applying force into the box
• Stand up and drive your left knee up and left toe up.
• After pausing for 1-3 seconds (Dependent on the coaches instructions) step back down with right foot
• Step down with the left foot
• Repeat for specific number of reps on each leg, switching dumbbell to opposite hand.

The benefits:

• Force Production into the ground
• Glute Activation and Stability
• Reinforcing Running Patterns
• Strength Development
• Core Development

Coaching Cues:

• Stay Tall
• Knee up; Toe up
• Engage the core
• Squeeze your glute (Stabilizing leg)
• Be aggressive (Teaching force production in the standing leg)

 

 

This exercise should be included into every athletes program as it develops lower body strength, body control, and continues to develop proper running mechanics. The best time to incorporate this movement would be during season as it reduces the stress on the body while still improving lower body strength and stability.