Dumbbell Step Up
The dumbbell step up builds single-leg strength and balance by stepping onto a platform with dumbbells, transferring to HYROX sandbag lunges and running.
Movement
A dumbbell step-up raises the body onto a platform while holding dumbbells. Platform height, foot placement, trunk position, assistance and load change the joint and balance demands; the exercise does not isolate one muscle.
ACSM resistance-training position stand 2026
Programming
Use a stable platform and a height, range and load that permit controlled pain-free movement. Progress from capacity and goal. Step-ups do not guarantee symmetry, knee safety, injury prevention, running speed or HYROX® performance.
ACSM resistance-training position stand 2026
FAQ
Is there one correct load or dose?
No. Select it from the goal, equipment, experience and response.
ACSM resistance-training position stand 2026
Does it guarantee HYROX® performance?
No. Training relevance does not establish individual race transfer.
ACSM resistance-training position stand 2026
What if it hurts?
Stop for sharp, persistent or worsening pain and seek qualified assessment.
ACSM resistance-training position stand 2026
Track your single-leg strength and lunge station preparation with Repz.
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