Perfect Your Hurdling With Accelerated Dumbbell Step-Ups | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Perfect Your Hurdling With Accelerated Dumbbell Step-Ups

May 11, 2011

American hurdler David Oliver is no stranger to the podium—he won Bronze in Beijing—in large part due to his powerful legs. Oliver develops his leg strength through intense exercises, including the Accelerated Dumbbell Step-Up, which mimics the hip motion that takes place during a 110 meter hurdle race. The exercise also helps promote the strength and power needed to quickly flex the hips while hurdling over an obstacle and maintaining proper running posture.

Oliver works with U.S. Olympic strength and conditioning coach Randy Hadley. Instead of performing the exercise slowly, Oliver accelerates through the Step-Up, using a hurdler-specific movement. Hadley says, "We bring the heel to the butt, driving down through the quad, through the heel [and] accelerate the trail leg through." This, along with the movement's high knee drive, recruits the muscles [glutes, hamstrings, quads] needed to hurdle at race-day speed.

Hadley also has Oliver engage his core to prevent leaning forward. Maintaining a stable core throughout the exercise trains him to stay in control and sustain proper running form throughout the race.

To develop powerful legs for hurdling, include the Accelerated Dumbbell Step-Up in your track workout.

David Oliver Accelerated Dumbbell Step-Up (watch video below)

  • Bring heel to butt and drive down through the quad and heel
  • Accelerate trailing leg through the movement
  • Focus on high knee drive
  • Keep core strong and stabilized

Sets/Reps: 3x8 for each leg

Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
Must See
Dwight Howard Stays in the Gym All Night
Views: 3,506,049
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 22,697,819
How to Perform the Euro Step With Iman Shumpert
Views: 80,931

Featured Videos

Quest for the Ring: University of Kentucky Views: 297,020
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,927
Path to the Pros 2015: The Journey Begins Views: 28,363
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

To be able to lift heavy weights you have to have good exercise technique. On top of that if you want to stay healthy and not injured than you need good...

3 Post-Activation Potentiation Combos for Explosive Strength

Develop Core Strength for Throwing

These 3 Single-Leg Movements Will Improve Your Squat Technique

4 Exercises to Build True Lacrosse Power

Never Bench Press With Your Feet in This Position

How to Design a Greco-Roman Wrestling Training Program

3 Tricks for a Stronger Front Squat

7-Exercise Core-Blasting Workout

7 Farmer's Walk Variations for Improved Core Strength

Use Eccentric Lifts to Increase Size and Strength

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

6 Gym Machines That Are Actually Worth Your Time

3 Nordic Hamstring Curl Exercises to Boost Your Performance

10 Ways to Get Stronger With a Sandbag

Kyle Lowry's 12-Week All-Star Training Program

Build Max Power With These Pulling Exercises

7 Strategies for Faster Workout Recovery

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Posterior Chain Fixes to Improve Your Game

Improve Soccer Agility with Lateral Strength Exercises

Bench Press Grip Guide: How Hand Placement Changes the Exercise

How Often Should You Vary Your Exercise?

Increase Your Explosiveness with the Power Curl

4 Deadlift Variations to Increase Your Pull

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Mike Boyle's 5 Tips for More Effective Workouts

7 Ways to Work Out Competitively Without CrossFit

How Functional Training Has Overly Complicated Strength Training

7 Best Lower-Body Strengthening Exercises

A Better Way to Train Your Core

5 Exercises to Develop Soccer Power

Putting Together an Off-Season Workout for Point Guards

The Best Single-Leg Exercises for Youth Athletes

Dominate Your Bench Test With This Strategy

Master the Lateral Lunge to Improve Your Hockey Stride

How NOT to Perform a Pull-Up (With Fixes)

Perfect Your Squat Technique With the Unloaded Squat

Make Lifts More Challenging With Resistance Bands

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

5 Ways to Get a Higher Vertical Jump

12-Week Resistance Band and Chain Workout

Prevent ACL Injuries With This Exercise

4 Simple Golf Core Exercises to Increase Your Driving Distance

Reach New Training Heights With Resistance Band Exercises