Barbell Step Up to Balance (Cross Over Position)                  

Position: Stand in front of step/box with feet shoulder width apart. The bar should be placed  up against the throat, running parallel to the collar bone, resting across the anterior deltoid. Cross the arms in front of the body placing the hands on the bar and keeping the elbows held high (upper arms parallel to the ground), ensuring the bar does not slip from position. The abdominals should be “Braced.” (“Bracing” consists of tightening your abdominals as if you were going to take a punch to the stomach).                           

Movement: Take a step forward onto the step/box. The heel should make contact to the surface first and then the toes should follow. Once the front foot is stabilized securely on the surface, drive though the heel of the front foot extending the hip and knee (standing  up on the step/box) simultaneously driving the rear leg forward into triple flexion, with knee held high. Be sure to accentuate the squeeze of the glute on the supporting leg in order to really drive that hip into extension. Then repeat.