In Part 1 and Part 2 of this series I discussed the importance of choosing a proper box height. Now I will look at a technical issue of the movement itself.
Tip 2: Dorsiflex the ankle of the foot that is not on the box
This is far and away the biggest error I see when people perform step-ups. What often happens is they set their entire foot on the ground and, inevitably, use that leg to help push them off of the ground instead of only using the leg that is on the box, bench, or step. Most people do not even consciously realize they are doing it, either. Essentially, they are using two legs for what is intended to be a unilateral movement.
Problem 3: The foot that touches the ground is being used to push off the ground instead of solely focusing on the foot that is elevated.
Solution: Dorsiflexing the ankle of the bottom foot so as to only tap the heel on the ground and making it a point of emphasis to keep that knee straight will force you to only use the leg that is on the box to push yourself up.
- Dorsiflexion and knee extension of the left leg.
In the above picture you can see what I mean by keeping the knee straight or extended and keeping the toes up or dorsiflexing of the bottom (left) leg. This will cause you to decrease the weight you use for the movement, but it will become more effective as a unilateral exercise.
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Charlie Cates, CSCS
Self Made®, Owner and Founder
Charlie Cates is a strength and conditioning specialist and the owner and founder of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP’s. He can be reached via e-mail at charlie@selfmadefitness.com.
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