Top 6 Core Exercises for Skiing

Summary

In this video, the trainer shares six core exercises that enhance skiing performance by stabilizing the torso and improving control. The focus is on strengthening the muscles that support the core, offering better balance and stability on the slopes. Exercises include the 90/90 Kneel Up, Front Lever Cossack Squat, and plyometric movements like jump landings and skater jumps. Additionally, core-targeting exercises like the Runner's Hollow Body and Wall Lean Leg Lift are highlighted to build strength for skiing-specific movements. Viewers are encouraged to incorporate these exercises into their workouts for improved skiing control and performance.

Takeaways

• 😀 Your core, not your feet, is the foundation of skiing control. A stable torso and controlled center of mass are essential for managing dynamic movements under your feet.
• 😀 The eight-week pre-ski dumbbell program focuses on strengthening core muscles to improve skiing performance, with a link available for more details.
• 😀 Whole body movements, plyometrics, and exercises targeting specific muscles are the three key categories for core strengthening to enhance skiing ability.
• 😀 The 90/90 Kneel Up is a core stabilizing exercise that also targets external hip rotation. Perform it carefully to avoid knee discomfort and gradually progress by adding knee flips.
• 😀 The Front Lever Cossack Squat is a challenging core exercise that helps improve control while skiing. Start with small motions and increase difficulty over time, focusing on torso stability.
• 😀 Plyometric exercises help build core strength by training your body to stabilize the torso dynamically, similar to the movements experienced in skiing.
• 😀 Starting plyometrics involves learning proper jump mechanics, with an emphasis on squeezing your glutes, engaging your core, and landing softly to absorb impact.
• 😀 Skater jumps and more advanced plyometric exercises, like jumping onto and off of benches, help improve core activation and coordination, simulating the dynamic movements of skiing.
• 😀 The Runner’s Hollow Body Hold focuses on asymmetrical core stabilization, strengthening the muscles needed for skiing. A rope or band can help ensure proper form and avoid lower back arching.
• 😀 The Wall Lean Leg Lift is a ski-specific exercise that helps strengthen the core and improve balance in a mid-turn position, making it easier to carve while skiing.
• 😀 Consistency in training, with a focus on progressively more difficult variations of these core exercises, is key to improving skiing performance and overall strength.

Q & A

What is the main focus of the core exercises in this video?

The main focus is on strengthening the core muscles that stabilize the torso, which are crucial for maintaining control and stability while skiing.

Why does the instructor believe the core is more important than the feet when skiing?

The instructor believes that the core is the base of stability when skiing. A stable torso and controlled center of mass allow skiers to maintain control, even when the feet are moving rapidly or on uneven terrain.

What is the purpose of the 90/90 Kneel Up exercise?

The 90/90 Kneel Up is designed to engage the core muscles while also working on hip mobility, stability, and strength. It challenges the core as the legs move beneath a stable torso.

How can the difficulty of the Front Lever Cossack Squat be adjusted?

If the exercise is too difficult, you can hold a counterweight in front of you to make the Cossack squat easier, or you can perform a modified version where you don’t go as deep into the squat, focusing on maintaining a tall torso.

What is the connection between plyometrics and core strength in skiing?

Plyometrics help develop dynamic core stability by training the body to stabilize the torso while performing rapid, explosive movements, mimicking the dynamic motions involved in skiing.

What are some basic plyometric exercises to start with for skiing?

The basic plyometric exercises include practicing jump mechanics from a squat position, then progressing to landing techniques. Once comfortable, skater jumps and box jumps can be added for more intensity.

How should one progress in plyometric training for skiing?

Progress slowly by first mastering basic jumping and landing mechanics. Then, increase the intensity by adding more jumps and more complex movements, such as jumping off boxes or adding multiple jumps in succession.

What is the purpose of the Runner's Hollow Body hold exercise?

The Runner's Hollow Body hold strengthens the core by stabilizing it asymmetrically while moving the legs. It also helps improve posture and control in dynamic situations like skiing.

How can the effectiveness of the Runner's Hollow Body hold be checked?

By using a string, band, or piece of cloth under the lower back, you can ensure that the back is in the correct position. If the back arches or the rope lifts, it indicates that the core is not properly engaged.

What is the goal of the Wall Lean Leg Lift exercise?

The Wall Lean Leg Lift targets the core muscles by engaging them while in a ski-like position. It helps skiers build confidence in deeper carving positions by mimicking the body alignment and muscle engagement needed during skiing.

What is a common mistake when performing the Wall Lean Leg Lift exercise?

A common mistake is either being too upright or sinking the hips too far into the wall. Both adjustments prevent the core from fully engaging, making the exercise less effective.

What is the benefit of the instructor's eight-week pre-ski dumbbell program?

The eight-week pre-ski dumbbell program focuses on building core strength and stability, which is essential for better skiing performance, helping individuals prepare their bodies for the physical demands of skiing.