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8-Count Step-Up

Holding a kettlebell at each side, step up onto a 12- to 18-inch step and back down, leading with each leg in turn.

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

8-Count Step-Up: official ATP 7-22.02 photo sequence (figure 13-4, STC4 8-Count Step-up) showing the positions of the exercise in order.
Figure 13-4. STC4 8-Count Step-up · ATP 7-22.02, p. 13-5 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

How to perform it

Strength Training Circuit, station 4

Controlled pace (no cadence prescribed)One minute at station 4 of the Strength Training Circuit, resting or adjusting the weight if needed.

Starting position

Straddle Stance facing a 12- to 18-inch step, holding a kettlebell at each side with a neutral grip.

Straddle Stance: Stand with the feet pointing ahead and shoulder-width apart. ATP 7-22.02, para. 2-5, p. 2-3 (opens the official PDF)

Movement

  1. 1Count 1. Step up onto the step with the left foot, keeping the kettlebells at the sides.
  2. 2Count 2. Step up with the right foot.
  3. 3Count 3. Step down with the left foot.
  4. 4Count 4. Step down with the right foot.
  5. 5Counts 5–8. Repeat, leading with the right foot: up right, up left, down right, down left.

ATP 7-22.02, para. 13-6, p. 13-4 – 13-5, Figure 13-4 (opens the official PDF)

What it develops

The fourth station of the Strength Training Circuit, a total-body resistance circuit that promotes muscular endurance.

Focus: Thighs, Hips

Form

Drawn from the cited instructions.

Cues

  • Keep the kettlebells at the sides of the body.

Cautions

  • Adjust the weight and range of movement to match the required performance.

Substitutions

Alternatives described in the cited publication, and how they differ.