4 Exercises for the Ultimate Skier Workout

Wednesday, February 08, 2017
4 Exercises for the Ultimate Skier Workout

To zigzag down the slopes and trail a skis' imprint doesn’t only require expertise; strength is also the core element to be on the skiing edge.


While skiing, a skier maintains a static posture at the strongest range of motion; therefore – and in order to obtain top strength at this same range of motion – this is where a skier’s aim should be. This means you should workout statically, not dynamically.


The following exercises are especially designed for skiers to improve muscle strength and range of motion. Skillful skiing necessitates well-built legs, abs, back, and arms… which should work simultaneously.


Quadriceps are of great importance for skiing.


1. Wall resist: Set ankle weights around your ankles. Set your back against the wall. Stand on one leg with knee bent at a 120 degree angle. Raise the other leg to a horizontal and flexed position; hold it up and resist until you feel the burn in the muscles. Rest for the same duration you are able to resist. Repeat exercise on the other leg. Do 5 to 10 repetitions.


Hamstring and calves are essential for balance and control.


2. Kneeling resist: Kneel on a soft support with feet wedged under the bed (or have a partner hold your feet). Set ankle weight around your wrist and extend your arms sideways. Lean forward as far as you can and resist until you tire the muscles. Return to the starting position and repeat. Do 5 to 10 repetitions.


Abs and back keep your body erected.


3. Crunch resist: Lie down on the floor with feet on sofa or bed. Set ankle weights around your arms close to your shoulders and place your hands on your head around the ears. Inhale, round your back, and raise your torso off the floor as high as you can while trying to touch your right knee with your left elbow. Exhale and hold this position until you feel the burn (count while you are resisting). Return to the starting position and rest for 5 to 10 seconds. Repeat exercise with the opposite side. Do 15 to 20 repetitions.


Triceps do most of the work on the ski poles.


4. Push up resist:  Get in the pushup position (on knees or toes) with the arms close to the body. Bend the arms at a 90 degree angle. Hold until muscles tire. Rest for the same holding duration and repeat. Do 5 to 10 repetitions.



Some skiers make a sharp descend seem easy. It is not. It requires vital skills: experience, talent, and strength – strength which can give a skier the edge over another.  Although most skiers perform dynamic workouts for power improvement, the secret of superiority in gaining skiing strength lies in static training.

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