Build Your “Ski” Strength
Build Your “Ski” Strength
Winter Solstice has come and gone, ushering in the official beginning of winter. And, if you’re a snowsports enthusiast, this season means a lot to you. Whether you ski, snowboard or enjoy another winter outdoor activity, your body needs extra conditioning to keep it strong and injury resilient.
Trudging through snow, lugging equipment and racing downhill requires the use of many muscle groups. However, some muscles are used more than others. Those are the ones you want to concentrate on when it comes to your strength workouts.
Quadriceps. Probably the most used muscle is the quads. These muscles hold you in position and they also provide protection for your knees. Great exercises for the quads include squats and lunges.
Hamstrings and Glutes. When you are sliding downhill, you typically hold your body in a flexed position - meaning you're leaning forward from the hips. This requires great strength from your hamstrings and glutes as they help stabilize your body. Work your hams and glutes with deadlifts, step-ups and leg curls.
Inner and Outer Thighs. Your inner thighs work like crazy when you are one-on-one with the hill. Your outer thighs keep your body stable and help you steer. Work these muscles with side lunges, side step squats and leg lifts.
Calves. Because your knees are bent, your calves (specifically the soleus) help you stay upright so you don't fall over (your boots help too). You can work this muscle by doing standing calf raises or machine calf raises.
Abs and Back. Because you're in a flexed position, bent over, your back has to work like a maniac to hold your body in that position. Your abs help in that endeavor while also protecting your spine. Your lats get involved when you’re pushing and pulling. Work these muscles with exercises like bicycles, woodchops, back extensions and dumbbell rows.
Arms. Along with your back, arms help push and pull. Work these with chest presses, pushups and triceps dips.
All of these exercises target strength, endurance, stability and overall fitness. Of course, you don’t need to do them all in one workout, but keeping yourself in shape with short 15-20-minute workouts each day will do wonders to keep your body strong while making this season more enjoyable.
Don't forget to get plenty of stretching in as well - being flexible is another way to keep your body safe from injury.
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Reach Kim at kduke65@gmail.com.
