Eight Exercises to Ski into Success


with Personal Trainer Chris Dollard

Whether you’re a skier, snowboarder, or just looking to try a different style of exercise, this workout will help you target those muscle areas that are essential to a great day on the slopes.

Single arm muscle-up

(A) Grab a dumbbell with an overhand grip. Bend at your hips and squat down until the weight is centered between your feet with your arm straight.
(B) In a single movement, try to “throw” the dumbbell at the ceiling (but don’t release your grip). Allow your forearm to rotate up and back from the momentum of the lift, bending at the elbow then straightening your arm again at the top with your palm facing forward. Pull your body under the weight, then reverse the motion to return to start position.

Remember, this is a muscle-up, not a swing. The dumbbell should follow a straight vertical path throughout the exercise.

Dumbbell Skiers

(A) Grab a pair of dumbbells and set your feet about hip-width apart. Lean forward at your hips and swing the dumbbells backwards.
(B) Squeeze your glutes, thrust your hips forward, and swing the dumbbells up to chest level. Reverse the motion and repeat.

Sumo Deadlift to Upright Row

(A) Grab a dumbbell in each hand, holding your hands in front of your hips. Set your legs wider than hip-width apart. (B) Lower the dumbbells toward the floor to the point where your lower back starts to round (lower all the way to the floor only if you are able).
(C) Without allowing your back to round, stand with the dumbbells. In one motion, drag both dumbbells up to your mid chest and let your elbows flare out, then reset and repeat.

Dumbbell Squat and Shoulder Press

(A) Hold the dumbbells next to your shoulders with your elbows bent. Set your feet about hip-width apart. Bend at the knees, lowering your body until your upper legs are parallel to the floor.
(B) In one swift motion, push your body back to a standing position and extend your arms, pressing the dumbbells up directly over your shoulders. Reset and repeat.

Lateral lunge, side bend, and bicep curl

(A) Hold a pair of dumbbells at your sides with your palms facing each other. Lift your left foot and take a big step to your left side. As you step, push your hips backward and lower your body by drooping your hips and bending your left knee. Pause, then quickly push yourself back to the starting position.
(B) Hinge from the waist to lean to your left side, sliding the dumbbell in your left hand down your left hip, (C) then reverse the motion and repeat on the right side.
(D) Now rotate your wrists so that your palms face you and use your bicep muscles to bring the dumbbells to shoulder-height. Return to start position and repeat.

Gateway Garden Center

Dumbbell Chop

(A) Grab one dumbbell with both hands above your left shoulder. Rotate your torso to your left.
(B) Swing the dumbbell down and to the outside of your right knee by rotating to the right and bending at your hips. Reverse the movement to return to start position and repeat. After completing your reps on one side, repeat on the opposite side, rotating over your right shoulder.

Dumbbell Push-up with Row

(A) Set yourself in push-up position, holding a dumbbell in each of your hands.
(B) Perform a push-up by lowering your body to the floor with a straight spine and pausing before pushing yourself back up.
(C) Once you’re back in the starting position, lift the dumbbell in your right hand to the side of your chest by pulling it upward and bending at the elbow. Return your right arm to the ground, perform the row on your left side, and repeat.

Dumbbell Romanian Deadlift

(A) Hold a dumbbell in your right hand in front of your right leg.
(B) Stand on your left leg with your knees slightly bent and, without changing the bend in your knees, hinge at your hips until your torso is almost parallel to the floor, allowing your right hand to fall toward the floor. Maintain your balance by lifting your right leg behind you. It’s important to keep both hips level and your back straight through the motion. When you’ve lowered the weight as low as you can, pause, then raise your torso back to the starting position. When you’ve finished your reps, repeat on the opposite side.

Try Chris’s SkiFit Small Group Personal Training class Saturdays from 11:30 am -12:15 pm


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2 thoughts on “Eight Exercises to Ski into Success

  1. That’s so amazing. Many thanks to you. Skiing is my favorite sport and I want to become proficient in it. But before that, I didn’t know how to practice and my skating skills weren’t very good. But with your detailed instructions as above, I think I won’t need to take a class as I can practice with these exercises on my own to improve my skills.

    1. So glad this workout is helpful to you! Fingers crossed you can see the improvements in your skiing – happy training!

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