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

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

Advertisement
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...

World-Class Workouts With Todd Durkin: Test Your Endurance With the Who Dat? Challenge

Related Content

Elite Performance With Mike Boyle: Build Upper-Body Power With Complex Training

The Upper-Body Workout That Powered Devin Hester Into the NFL Record Books

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

STACK Fitness

Everything you need to be the fittest you 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