Planning a ski weekend this winter? Start doing this workout now
Jun 23, 2022 | Published by Body & Soul
Australian Institute of Fitness’s Brodie Hicks lays down some key training tips for for winter on the slopes.
As the winter months roll on in, many Aussies are beginning to plan their next local snow adventure! With Perisher and Thredbo calling, the desire to immediately don the skis and hit the slopes can be great, however, I’m here to tell you to hold on to your snow goggles for just a touch longer in order to maximise this year’s shred!
Riding the slopes, while thrilling, can also be extremely taxing on the body. To appropriately prepare for the rigours of your winter snow sport, we recommend you take some time to prepare yourself prior to hitting the pow.
Below we will focus on some of the key lower body and core strengthening exercises targeted at winter sports. So whether you are a novice skier or snowboarder, or a seasoned pro, this workout will be a surefire way to ensure that this ski season is your best one yet!
Lower Body Strength
While skiing and snowboarding are both bilateral sports (meaning that you use both legs at the same time), rarely are both legs under the same amount of pressure at any given time. The undulating nature of the sport will require you to constantly laterally transfer your weight from leg to leg, adjusting to the requirements of the slope. Due to this, you will note that very few of the exercises targeting the legs below are bilateral.
The second consideration for lower body strength is related to the endurance of these large muscles. The slopes of Australia’s most famous ski resorts may have riders holding difficult squat positions for upwards of a minute. Focusing on isometric holds and slow eccentric movements (i.e. the downward phase of a lower-body exercise) during your lower-body program is a great way to increase the time under tension whilst simultaneously training the endurance of the muscle groups.
The final consideration is the absolute strength and power of the lower body. Simply focussing on strengthening based movements will assist with this, however more importantly, focussing on explosive concentric movements (i.e. the upward phase of a lower-body exercise) helps develop power! Power is crucial to your ability to push off, change direction and generate speed as you make your way down the slope.
Here are my top 5 exercises recommended for lower body strength and power specific to skiing and snowboarding. When selecting weight, ensure that you are able to complete 8-12 reps relatively comfortably, with the last 3-4 reps increasing in difficulty.
1. Lateral Bounds
Start by standing on one leg with your knee bent. Push off the ground and jump to the side, landing on the other leg. Repeat with the other leg.
- 3 sets
- 6-8 reps each side
2. Lateral Lunge
Keep your feet wide and step to the side with your left leg. Bend your left knee, push hips back and lower until your left knee is bent 90 degrees. Return to your starting position and repeat on the right side.
- 3 sets
- 8-12 reps each side
- 3 seconds eccentric, 1 second concentric
3. Single Leg Romanian Deadlift
Balancing on one leg Standing upright, hinge at the hips and lower your torso until it’s almost parallel with the floor below. Then reverse the movement to return to your starting position
- 3 sets
- 8-12 reps each side
- 3 seconds eccentric, 1 second concentric
4. Bulgarian Split Squat
Standing about two feet in front of a knee-level bench or step, facing away from the bench, lift your right leg up behind you and place the top of your foot on the bench. Lower down on your left leg, bending at the knee into a lunch position. Return to standing and repeat on both sides.
- 3 sets
- 8-12 reps each side
- 3 seconds eccentric, 1 second concentric
5. Wall Squat Hold
Start with your back against a wall with your feet shoulder width and about 2 feet from the wall. · Engage your abdominal muscles and slowly slide your back down the wall until your thighs are in line with the floor. Keep your back flat against the wall and hold the position for 30-60 seconds.
- 3 sets
- 30-60 second holds
Core Strength and Stability
Of course, to supplement your lower body strength, the core is another crucial component of a successful ski season! The core is often considered as the “washboard abs”, and while that is a component, it entails far more than simply the six-pack alone. Every time you lean, turn, accelerate, decelerate, jump, land and so much more, your core muscles actively engage to stabilise and support your trunk.
In addition to stabilising your trunk, the core muscles also generate movement, which is an extremely important component of skiing and snowboarding. The ability to rotate and laterally flex and extend is essential. Therefore you need to train these movements so that when you hit the slopes, you’re effective and efficient!
Here are my top 5 core movements to train both stability and movement:
1. Pallof Hold
Loop a resistance band around a stable anchor point at chest height. Interlock your fingers and hold the band right at your chest. Standing perpendicular to the anchor point, step away so that there is tension on the band. Extend arms forward, keeping the shoulders close to the body without rotating the hips and fighting the band’s rotational forces.
- 3 sets
- 30-60 second holds each side
2. Superman Exercise
Lie face down on the floor with your legs straight and your arms extended in front of you. Keeping your head in a neutral position (avoid looking up), slowly lift your arms and legs about 6 inches off the floor, or until you feel your lower back muscles contracting. Hold for 2-3 seconds.
3. Med Ball Slam
This exercise requires a medicine ball. Bending at the knees to pick up the ball, lift the ball above your head, keeping your arms straight but not leaning back so the ball is behind you. Use your core and your arms to slam the medicine ball straight down between your feet with as much force as you can. Press your hips back and bend your knees to further power the slam. Exhale as you slam the ball down.
4. Lateral Med Ball Slam
Holding a medicine ball, position yourself five feet away from a brick wall. Keep your feet at shoulder width. Brace your core and bend slightly at the knees. In one fluid motion, twist your body up and to the side, releasing the medicine ball against the wall.
- 3 sets
- 6-8 reps each side
5. Banded High-to-Low Woodchop
Fasten a resistance band on a stable anchor high up. Grip the band with both hands, step away, and stand sideways to the band’s anchor point. With almost straight arms, make a sweeping, chopping-like movement diagonally downward. Return to the starting position in a controlled manner.
- 3 sets
- 8-12 reps each side
Whilst these exercises won’t immediately turn you into a Winter X Games pro athlete, following a structured program is a great way to maximise your output next time you’re chasing some fresh pow! So give them a try and feel the difference during your next winter ski season.
Brodie Hicks is the General Manager of Training at the Australian Institute of Fitness. He has spent the past decade within the fitness industry working in both the education and strength and conditioning fields. His current role at the AIF sees him manage the training division, ensuring that the next wave of personal trainers continue to force positive change.
At the Australian Institute of Fitness (AIF), we are no stranger to the competitive and evolving nature of the fitness industry. That’s why we remain the #1 fitness educator since 1979. We continuously raise the bar by providing the best education and resources through dynamic and hybrid training methods that mould to your lifestyle. We are strong believers in evidence over fads, so you can be assured your training with AIF will solidify your career for the long-term.
