StrongMan Power Stairs exercise animation (Male)

StrongMan Power Stairs

Target muscle
—
Equipment
Weighted
Body part
Hips, Thighs
Type
Strength

The StrongMan Power Stairs is a classic strongman competition event in which you pick up a series of heavy implements — stones, kegs, or sandbags — from the ground and load them onto a set of ascending platforms as quickly as possible. The movement demands explosive hip and leg drive through the hips and thighs with each ascent, building raw lower-body power alongside grip and core strength.

How to do the StrongMan Power Stairs

  1. 1Stand in front of the first implement with your feet hip-width apart. Hinge at the hips and bend your knees to drop into a low position, wrapping both arms firmly around the implement.
  2. 2Brace your core hard, keep your chest up, and drive through your legs to break the implement off the ground, pulling it into your lap or against your torso.
  3. 3From the lap position, explosively extend your hips and knees to drive the implement upward, then redirect it onto the first platform by pushing or lifting it over the edge.
  4. 4Release the implement onto the platform, reset your stance, and immediately step toward the next implement waiting at the base of the next step.
  5. 5Repeat the pick-up sequence — hinge, brace, drive through the legs, and load — for each successive implement, ascending the staircase.
  6. 6Maintain a tight core and neutral spine on every pick-up to protect your lower back as fatigue builds.
  7. 7Continue loading implements onto each platform in sequence until all implements have been placed, then step back from the apparatus.

Form tips

  • Use your hips as the primary power source on every rep — think of each pick-up as a hip-dominant hinge rather than a squat, driving your hips forward to pop the implement up.
  • Keep the implement as close to your body as possible throughout the lift to reduce the lever arm and save your lower back.
  • Breathe in and brace your core before each pick-up, then exhale after the implement is safely on the platform.
  • Move between implements with purpose — take only as many steps as you need and keep your transition time short, especially in competition.

Common mistakes

  • Rounding the lower back during the pick-up, which shifts load away from the hips and thighs and increases the risk of spinal injury — maintain a braced neutral spine throughout.
  • Trying to press the implement overhead rather than driving it with hip extension, wasting energy and slowing your time.
  • Letting the implement drift too far from the body during the initial pull, which dramatically increases the stress on your lower back and reduces lifting efficiency.
  • Failing to re-establish a solid foot position before each pick-up, leading to unstable footing and weaker hip drive on successive implements.

Frequently asked questions

What muscles does the StrongMan Power Stairs work?

The movement primarily loads the hips and thighs — the muscles responsible for the powerful extension that drives each implement upward. Grip, forearms, and core also work hard to secure and control the implement on every repetition.

What implements are used in the Power Stairs event?

Competition events typically use stones, kegs, sandbags, or loading pins, with each implement placed at the base of its platform. Training versions often substitute sandbags or atlas stones for accessibility.

Is the StrongMan Power Stairs suitable for beginners?

It is an advanced event due to the heavy loads, awkward implements, and fatigue that accumulates quickly. Beginners should first build a solid foundation in hip-hinge patterns (deadlifts, kettlebell swings) and sandbag work before attempting the full event.

How many sets and reps should I do when training for Power Stairs?

Most strongman athletes train the event as repeated attempts — 3–5 runs of the full staircase with 2–3 minutes of rest between runs, focusing on technique and speed. Individual implement pick-ups can also be drilled in sets of 3–5 reps at heavy weights.

What is a good alternative to the StrongMan Power Stairs?

Atlas stone loading, keg carries, and heavy sandbag pick-ups all train the same explosive hip-and-thigh drive pattern and serve as solid substitutes or accessory work when a full staircase apparatus is not available.

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