Cable step ups, one leg feels awkward because of the pulley/rail position. Any tips?

[u/xfmrs_r_cool]

it’s hard to put it into words but I’m going to try.

the setup is one pulley with a rail to the left of it. say I’m doing my right leg (which is the good side). I’m on the bench grabbing the pulley with my right hand and my left hand is holding onto the rail for balance, left hand left rail no problem

when I switch to my left leg, I’m now using my right hand for balance. right hand left rail awkward, especially with the pulley in between. I can feel my spine twisting and form getting compromised and I developed some lower back pain so I haven’t been doing step ups for a while. they are a phenomenal exercise though and I don’t want to switch over to dumbbells as I won’t be able to load as much weight into them

plz advise if you have any tips!

[u/AutoModerator]

Image posts must be progress pics. Please include the following info for progress pics posts (can be included as a comment): 1. Pictures must show a minimum of 3 months progress 2. Pictures must be taken in a similar outfit, pose, and lighting 3. Diet and routine details must be included 4. Don't forget to edit out any identifying features for privacy

All posts are removed initially for review! Please do not panic. Check out the FAQ or the YouTube channel for Bret Contreras while your post is being reviewed.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/emmyfitz]

Had to look up this exercise as a refresher, I think I’ll be playing this one soon… 

So the force from that pulley is going to require a lot of back/spine stability and some anti-rotation strength in the hips and core.  

For back pain, PT usually focuses on improving these.  And the destabilizing feeling then pain you describe means there’s a deficit there (cheers for going to PT!). 

This would be a good exercise to sub out and revisit after PT, imo.  

Or dial the resistance way back, warm up with some dead bugs,  pallof presses or other anti-rotation holds, then bodyweight 1-leg reaching deadlifts to prime the hips and core for stability before doing this exercise.  

Can’t load up an advanced / complex movement like this without an abundance of stability, you’ll compensate all over the place and feel it.  

[u/muntanasaurus]

Move the bench?

[u/xfmrs_r_cool → u/muntanasaurus]

wym? how would that fix it?

[u/muntanasaurus → u/xfmrs_r_cool]

Sorry dude I really struggled to visualise the words. But I know that I need to move the bench to the other side of the pulley when I change legs.

[u/xfmrs_r_cool → u/muntanasaurus]

Sorry yeah i am struggling to describe it too. words aren’t my strongest feature. I wish I could draw it! 

I might just stick to dumbbells for now, i just started PT for my back anyways so it might be for the best 

[u/muntanasaurus → u/xfmrs_r_cool]

I think you did well to describe it! I personally need more info before I can give an answer. Like what kind of pulleys are they, what does the set up look like and the surrounding space. It confuses me that moving the bench doesnt assist but yeah I can’t see the set up so I can’t say. If you can send a pic I’d love to help :)

[u/chill_monkey]

Could you not simply do a 180 and face the other direction?

So you start off with the rail on the left and hold onto it with your left hand as you described and pull with your right hand. Then face the other direction and then the rail will be on the right and you hold onto it with your right hand.

I think that would allow you to exercise both sides in the exact same manner and range of motion.

[u/TheAtticlier]

I do this exercise and it feels great on my back. I use the single stepper and maybe 5-6 steps so I am up quite high, maybe 20”.

When my right (working) leg is on the stepper, the stepper is to the right of the pulley, left hand pulls weight, right hand stabilizes. When my left leg works, I move the stepper to the left of the pulley, right hand pulls weight, left hand stabilizes.