Ski-Specific Core Exercises to Send It on the Slopes

By Kelli Wrolstad PT, DPT, OCS

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This winter has been a cold and snowy one, especially in Colorado, which means one very important thing: lots of fresh pow on the mountain, brah! Thanks to the abnormally high snow levels, you might be feeling like your body is getting a bit more sore than normal this season. An important way to help prevent injury, and just feel better when you hit the mountain, is by incorporating ski-specific core training into your strengthening regimen. Below are four exercises that combine abdominal engagement with ski-specific movement patterns. Add these to your exercise routine and feel more confident when you hit the slopes!

Bosu Single Leg Squats (2 sets x 8 reps, each side)

This exercise consists of a single-leg squat while standing on an unstable surface to work on lower body and core strength together. Start by engaging your abdominals, and make sure to keep your standing knee pointed straight ahead as you descend into the squat.

Too difficult? Start with doing double-leg squats on a Bosu ball. Make sure you keep your chest upright and knees pointed straight ahead.

Half-Kneeling Chops (2 sets x 15 reps, each side)

This exercise is great for combining rotational core control and upper body work, which are both applied when using your poles to crush those mogul runs. Start by holding a resistance band above shoulder level, and engage your abdominals as you crunch down and across toward your opposite knee. Control the movement as you return to the starting position.

Tandem Kettlebell Passes (2 sets x 30 seconds, each side)

This is a doozy of a balance challenge, so you have to engage those abdominal muscles to keep from falling over! Stand with one foot in front of the other in a slight lunge position and pass a weight from one hand to the other by swinging it in front of your body.

Too difficult? Widen your stance slightly and/or decrease the amount of weight.

Side Plank Rotations (2 sets x 30 seconds, each side)

This exercise is great for targeting your obliques as well as your gluteus medius, an important single leg stability muscle. Start in a side plank position on your feet (advanced) or on your knees (modified), then rotate your top arm underneath your body and reach back up to the sky.

If you have any pain or discomfort performing these exercises, or if you simply want to expand your ski injury prevention program, schedule an appointment with us today!

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