Stair Climber

oec:stair-climber

A continuous lower-body aerobic exercise performed on a revolving staircase machine to build cardiovascular endurance and leg strength.

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Also called: ClimbMill, StairMaster, StepMill, Stair Stepper Machine, Revolving Stair Climber, Stair Master

How to do it

Step onto the machine's initial step and select your desired speed or training program on the console.
Stand tall with your chest up and rest your hands lightly on the handrails for balance only.

As the revolving stairs move downward, place your leading foot flat onto the center of the next oncoming step.
Drive through your heel and midfoot to extend your hip and knee, lifting your body upward.
Alternate legs continuously in a smooth, steady climbing cadence without skipping steps.

Breathe in a relaxed, rhythmic pattern matched to your stepping tempo.

Leaning heavily onto the handrails and supporting body weight with the arms.: Rest only your fingertips on the handrails for balance, keeping all body weight over the legs.
Climbing solely on the balls of the feet with heels hanging off the steps.: Place the entire foot firmly on each step to engage the glutes and prevent excessive calf strain.
Hunching forward at the waist.: Keep the chest proud, shoulders back, and hips slightly forward in an upright posture.

Begin at a slow speed to find your rhythm before increasing stepping rate.
Keep clear of the base of the machine and locate the emergency stop button prior to starting.

This record: CC-BY-SA-4.0.