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Strength training for skiing
The best exercises to prepare for skiing
Skiing is a complex sport that uses all of the body's muscles. Targeted strength training is recommended before skiing in order to prevent muscle soreness and injury.
As a nice side effect, you'll also improve your skiing technique and perform better in classic ski practice and of course on the slopes.
3 sets of 15 repetitions per exercise
When training for skiing, do three sets of each strength training exercise. Take a break for 30-60 seconds in between each set.
2-3 times a week
Integrate your strength training into your other sporting activities 2-3 times a week during and before the ski season.
For stable knees when skiing
Front Squat
Stand hip-width apart on the SUPER BAND. Place the other end on your shoulders. Cross your hands. Keep your upper body upright. Bend your knees as low as possible. Return to the starting position.
For a strong gluteal, thigh & back muscles while skiing
Sumo Deadlift
Start in an upright, wide stance. Place your feet on the SUPER BAND. Bend your upper body straight forward and grasp the band. Actively pull the band backward while rotating your upper arms outward.
For strong and stable trunk & gluteal muscles while skiing
X-Band Walk
Stand on the SUPER BAND and grasp it with both hands crossed. Stand upright and bend your hips slightly forward. Actively pull the band towards you. Take small steps to the side, always maintaining tension in the band.
For more stability in the torso during rotations in skiing
Side Plank Rowing
Fix the SUPER BAND at knee level. Come into a lateral support. Grasp the end of the band with your free hand. Pull it close to the body and bring it forward again.
For full body tension while skiing
Bird Dog
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