Hold a pair of dumbbells at your sides and place one foot on a bench or box, your knee bent to 90-degrees. Keeping the other leg straight and firmly planted on the ground, push your shoulders back and chest out. 2. Step image 2. Dumbbell box step-ups involve stepping up and down continuously from a high box with dumbbells held at the sides. Instructions. Preparation. Stand with dumbbells grasped to sides facing side of bench. Execution. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg.
This week we highlight Step-Ups With Hold, a multi-joint lower body exercise that develops strength in the quads and glutes. Use a jump box, bench or raised platform for the step-up exercise. Ensure that the platform is solid and can hold your body weight. Step up onto the platform and push through the foot of the lead leg to propel yourself into a standing position. Dumbbell Forward Step-Up. A progression to increase the ROM involves standing in front of a step and raising the height of the step as strength increases. Aerobic steps and plyometric boxes can be used, but one of the best units on the market for step-ups is the C-206 Leg Platform by Atlantis.
Doing stepups from a high box with the weight shifted to the heel is going to target your hamstrings and glutes more. I’d recommend loading yourself in the following order, from easiest to hardest: weight vest, dumbbells (or kettlebells), barbells. Stand up straight while holding a dumbbell in each hand on the floor. Place the right foot on the elevated platform or box. Step on the platform by extendi. How to do Dumbbell Bench Step Ups. Learn how to do Dumbbell Bench Step Ups and over 2000 other exercises in Workout Trainer by Skimble’s exercise database.
Exercise Of The Week: Dumbbell Step-ups With Hold
Learn how to correctly do Crossover Dumbbell Step-up to target Quads, Glutes, Hips with easy step-by-step expert video instruction. Step 2 Press your foot into the box and push your body up until both legs are straight and then stand on the box. The dumbbell step-up is a compound strength-training exercise that develops the major muscles in the lower body. In addition to a pair of dumbbells, it also requires the use of a plyo box or bench. This Pin was discovered by Move It Monday. Discover (and save!) your own Pins on Pinterest. See more about Body Exercises, Exercise and Full Body. WOD Tuesday 18th August 2015. _MG_7675. August 17, 2015 crossfittempusadmin WOD AMRAP, Dumbbell Box Step-up, Kettlebell Thruster, Overhead Alternating Reverse Lunge, Single Arm Dumbbell Row, WOD Read More. Back to top. Stand holding the dumbbells to your side. Step up, push through your heel and straighten the leg. Do not push off with the underneath leg. Lower under control and.