No matter how old you are or how long you have been skiing, everyone needs to do a little bit of pre season work in the gym to have a successful and safe season.
Being in good shape for ski season requires three main aspects which are legs, cardio and core. So it is time to get under that squat rack, hop on the treadmill and hold some planks before it gets too late.
This article is going to give you 10 different types of exercises of all different variants in order to stick the landing to getting in shape for the 2024 ski season.
Although skiing as a sport can be looked at from many different perspectives. It is an extreme sport for many. Thus meaning that skiers should be in sufficient physical condition.
It can be very dangerous to go out on skis and outperform what your physical health permits. Everytime you turn, you're using your core and your legs.
Every run that is completed takes a toll on your cardiovascular endurance and strength endurance.
Strong legs can make a huge difference in adapting to any type of snow condition and how long into the day that someone will be skiing. By 2:30 in the afternoon someone who is not in good enough shape is vulnerable to injury because they are tired.
Fitness is a very underthought aspect of skiing but nonetheless still extremely important. Put some high elevation mountains in there and that's the cherry on top. Thinner air equals less oxygen, equals excellent cardio required.
The Best Skiing Exercises
Back Squat
A simple back squat with a barbell is one of the most popular and most beneficial exercises in the gym and for skiing especially.
And no, there is no need to overload the bar with hundreds of pounds.
We don't want you getting hurt before even getting out onto the mountain. Just good form and consistency will strengthen your legs and core, the most important muscles of skiing. 3-4 sets of 8-12 reps is recommended.
Lunges
Very similar to squats, lunges target multiple muscles in the leg as well as working the core. With a lunge movement, being only one leg getting worked at a time they are very good for balance and stability training too. Lunges can be done with a barbell or dumbbells, whichever is preferred.
Plank
Planks are the old faithful core exercise, a couple of sets of planks and your tummy will be on fire. Having a strong core is very important as a skier for a multitude of reasons. The big reason why a strong core is important is because it holds your whole form and posture as a skier together.
Turning and impacts from drops can send your body into whiplashing, foldable movements which can end up seriously painful.
Stationary Bike
The first cardio exercise of the list is going to be the stationary bike. This is always a good thing to hop on at the beginning or the end of a workout to warm up and warm down.
But if you enjoy the bike for cardio then a 45-60 minute session on it will be very beneficial as it will strengthen your legs at the same time as your cardiovascular system. Interval training or long rides are both beneficial.
Stairmaster
Another good cardiovascular activity in the gym, especially for the skiers that like to get out in the backcountry and hike. It doesn't take long for the sweat to be pouring down your face and your legs to be burning on this machine.
Highly recommend hitting the stairmaster at the end of a leg day for a cardio/strength exercise because it truly is a great combination of the two.
Single Leg RDL
Romanian deadlifts. A simple but effective workout. Grab a dumbbell and hit a few sets of these and your glutes and hamstrings will be screaming at you the next day.
While RDL’s are leg focused, there is significant use of core, back and balance training incorporated.
RDL’s can give you a good assessment of what muscle group is your weakness by judging form and which one of those groups is getting used the most.
Burpees
Another classic, similar to planks.
Burpees are great for strength endurance training. We don't want to neglect any muscle of the body as this is a full body workout that takes cardio too. A couple burpees towards the end of a workout or in between core exercises are extremely beneficial.
The repeated up and down motion is a great full body workout to burn some extra calories.
Box Jumps
Box jumps are a little bit more challenging but are especially great for park skiers and big mountain rock droppers.
Box jumps not only improve your coordination and balance in the air but are essential to getting used to sticking that landing. If your someone looking to improve your freestyle skiing then box jumps are a great way to strengthen your legs and prepare for the park this winter.
Russian Twist
Russian twists are a super unique type of training. Besides the obvious core workout you get from doing these, they also improve your rotational strength as well, another thing important for freestyle skiers.
But also for all skiers, there are times on the mountains that good turning and rotation is essential to keeping your rhythm or just keeping yourself up right. These can be done with weight or not, depending on your strength level.
Medicine Ball Throws with Squat
If you have access to medicine balls and a good wall then this exercise could make your workout a little bit more fun and give you something to look forward to.
After doing a squat with your medicine ball, use your momentum to launch it up a safe height off a wall and let it come down.
These will get your legs stronger and more explosive, as well as hopefully putting a smile on your face.
The Best Skiing Exercises: The Bottom Line
Overall, it can't be stressed enough how much of a difference that the condition of our body can make going into a ski season.
It's super tough and almost impossible to just ski your way into shape if you can't make it out there frequently enough.
Make sure you get in the gym before the season starts and at least put in a few extra hours to avoid that awful back, knee, or whatever soreness it is this ski season.
Comments